Church Run

555 did 860 repetitions of various lower body exercise. PBC did 600. The weather is perfect. The air is clean. The stars were shining bright.

For the slack bags that half ass leg lifts and kicks:

New research shows that a twice weekly hip strengthening regimen proved effective at reducing or eliminating the kind of knee pain referred to as patellofemoral pain (PFP) in female runners. Stronger hips may correct running form errors that contribute to PFP.

According to Science Daily:
"PFP, one of the most common running injuries, is caused when the thigh bone rubs against the back of the knee cap. Runners with PFP typically do not feel pain when they begin running, but once the pain begins, it gets increasingly worse ... PFP essentially wears away cartilage and can have the same effect as osteoarthritis."

Poor form during exercise can end up frequently hurting your knees and cause you to develop problems like patellofemoral pain (PFP) which frequently occurs in female runners. PFP occurs when your thigh bone starts rubbing against the back of your knee cap while running.
According to a pilot study, this type of pain can be reduced or even eliminated simply by strengthening your hips.

Granted, this was a very small, preliminary study, but your body almost always has the innate ability to rebalance itself when something is out of alignment, so the theory is quite plausible.
The key is to determine which area needs to be strengthened to correct the imbalance.

In this case, the theory that strengthening your hips to improve your gait, which in turn might correct the form error that contributes to PFP, makes sense, as stronger hips will help reduce the severity of the "q" angle on your leg alignment.

The q angle is more severe on women because the distance between a woman's femur bones is greater for child-bearing reasons. This ends up putting more pressure on women's knee joints.
The hip-strengthening exercises prescribed during this study involved single-leg squats and resistance band exercises, twice a week for 30-45 minutes, for six weeks.

The results were surprisingly positive as the majority of the runners no longer experienced onset of pain when running at the end of the trial.