• When: 2017-09-21
  • QIC: Ronda
  • The PAX: Hamm, Kamikaze, Ruby, Coletrain, Viagra

Isolator Series v2.0: Legs

6 PAX participated in the beginning of my second installment of my Isolator Series. Today, was nothing but legs.

Warm-up: 20 squats IC


Started with a 250 yard walk with cinder blocks. At three points we stopped. First time was 30 squats, next was 30 calf raises, and then 30 double count toe taps.

On two tennis courts, we lined up on one side. Everyone started squats while the person on the end lunge-walked to the front of the line. This continued for two sides of the court. At about halfway, we switched the squats to step-ups on the block.

Once completed we circled up and did (without the blocks) 30 one leg squats (15 each leg), 30 run-stance squats (15 each leg), 30 side lunges (15 each leg), and 30 jump squats.

Next were three sets of three point suicides. First, we back peddled out and ran back. When done, we had 30 more squats. Next we low lateral walked out and shuffled back. This was followed by 30 calf raises. We repeated this but facing the opposite direction.

We then did an Indian Run with the blocks. Finally, we circled up and finished with 60 squats (20 feet wide, 20 feet shoulder-width, and 20 feet close), 60 calf raises (20 toes out, 20 toes straight, and 20 toes in), and two 30 second cycles of people’s chair.