• When: 07/09/15
  • QIC: Windmill
  • The PAX: Windmill, Fog, OBC, Snap On, Flop


Leggo Land

We had 5 faithful show up at Score this morning on a rank, skank, hot, muggy Thursday morning.  After a fun joint warm up with Brickpile, the PAX got reminded not to forget those leg days.  As the Notorious F.O.G. said, today was a day devoted to the Lower 48.

Conditions:  As above

The Thang:

Warm Up with the Pile featuring Yogi (what a head o’ hair…):

SSH x 50

Merkins x 20

Imperial Walker x 20

High Knees x 20

Butt Kicks x 20

Mountain Climbers x 20

Slowsey to the Upper Parking Lot for Leggo Land:

Jump lunge x 10 each leg OYO

Squat x 25

Calf raise (regular) x 25

Backward lunge x 10 each leg

Off set squat x 25

Calf raise (out turned feet) x 25

Forward lunge x 10

 Off set squat x 25

Calf raise (feet turned in) x 50

Windmill lunge x 10 (double count, single count and triple count)

Jump squat x 10

Slowsy to the fence for:

Single Leg Calf raises x 20 each leg

Single Leg Hip Squats x 20 each leg

SSH x 20

High Knees x 20

Slowsy to the Brickpile and grab two bricks

BBSU’s x 25 OYO

LBC’s x 25

Flutters with Bricks x 30

Merkins with rows x 10

Little leg circles x 20 each leg

Plank-o-rama

BBSU’s x 20 OYO

Spiderman merkins x 10

Side Plank with rows x 10 each side

Circle Up, BOM, announcements, devotion

Later Gators.  I am heading across the pond until the week of the 20th.

 

 

 

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