Bulletproof Knees – KesselRun 10.09.2023

2023.10.09 – KesselRun

QIC: SeatDown

PAX: Airdrop, PUD, Septum, Jumanji, Ms Daisy, Gekko, Bernie 4-Points, Groundspeed

Snuffy

Warm Up:

Mosey to The Steinmart Garage

Up the stairs to the top floor

Practice 5 reps of our repeated exercises:

• Knees Over Toes Calf Raises
• Incline Calf Raises
• Knees Over Toes Lunges
• Tibialis Raises

Mosey back down to Level 2 of the Garage (to avoid The Man)

The Thang:

Run up the ramps to the top level and then complete:

• 25 – Knees Over Toes Calf Raises
• 25 – Incline Calf Raises
• 15 (Each Leg) – Knees Over Toes Lunges
• 25 – Tibialis Raises

Then run back down the ramps and do core exercises for the 6.

4 Rounds – each round had a different form of “running” to do on the ramps on the way up

1. Run backwards
2. Side shuffle to the right
3. Side shuffle to the left
4. Run backwards

Mosey back to the flag for a little core work and then COT.

COT:

Message: Check out the KneesOverToesGuy to bullet proof your knees

https://www.youtube.com/c/thekneesovertoesguy

Updates: Clay Shoot for Trinity on 11/10/23

https://trinityrescue.org/shoot/

Pray: Prayers shared and raised – should have been there