A beautiful morning at Union Point this morning with 5 men posting to start their week off right. YHC came flying in HOT for the workout – but made it just in time for:
Warm-O-Rama
SSH x 10
Cotton Pickers x 10
Sun Gods x 10 (both directions)
Figure 4 Glute stretch (both sides)
Cross Leg Stretch
Hamstring Stretch
Shoulder/Tri/Neck stretch
After a thorough warm up, the PAX took off toward Front Street. As the title suggests, this workout was a Lower Body Blast. Everything was done Low and at a slow pace, with a 3 count down / 1 count up. We rucked the loop from Front Street to Hancock Street to Pollock Street to Water Street with 3 stops in between
Stop 1
Goblet Squat x 20
Lunge x 40 (20 per leg)
Overhead Squat Hold x 20 seconds
Rinse and Repeat
Stop 2
Steps Ups x 20 (10 per leg)
Bulgarian Split Squats x 20 (10 per leg)
Single Leg Calf Raises x 15 per leg
Rinse and Repeat
Stop 3
We dropped the packs for this one:
In and Out Squats x 20
Toddler Squats x 15
Plyo Knee Jumps x 10
Finished with a FAST STRIDE back to the cars for Name-o Rama, COT, and Prayer.
Announcements/Upcoming Events:
- Jacksonville Launch – Saturday 5/18 – Deuce sent out a pre-blast about startup in JVL. More information to come, but would be great to have a strong showing for this one. Oz to Q with a focus on the 2nd F.
- Brews and Bites – my wife is hosting an event to support Allies for Cherry Point this coming Friday 5/3. I have attached a link to the event. Family friendly event in the lot next to Galley store. Live music by Tom Gossin, Air Show, Food Trucks, Unlimited Beer and Wine with entry fee
- https://www.alliesforcherrypoint.com/events-bb/
- Walk-In Bathtub – performing this weekend at City Laundry
- Q’s Needed – if you haven’t signed up in a while, we are in need of Leaders. If you’ve never Q’d – sign up and co-Q with someone.
Thanks for the opportunity to lead this morning. Have a great week everyone!
~ Acolyte