• When: 2018-01-25
  • QIC: Welcome Week
  • The PAX: Big Worm, Oscar, Boris, Stache, Spot, Full Monty, Fannie, & Welcome Week.

Welcome to LEG DAY

Weather: 30 and crisp

At the AOQ meeting last week, Stache encouraged us to focus a bit on a specific body part or two in our bootcamps. The #spurboys know I’m up for a good leg workout any day of the week and figured we’d test things out at #Thunder this morning. We put in some work but the Pax seemed to enjoy it!

The thang…

Mosey over to the field and circle up

SSH x 20 IC
Imperial Squat Walker x 15 IC
Mountain Climber x 20 IC

Partner up.

P1 runs across the length of the field to complete an exercise while P2 does AMRAP of another exercise. Each set was repeated twice for a total of 6 trips across the field and back:

Set 1: Jump Squats x 20 with AMRAP squats while waiting
Set 2: 10 lunge pulses each leg with AMRAP lunge in place while waiting
Set 3: 25 bbsitups with LBC/Plank while waiting

Mosey to the courtyard to complete the following:
10 box jumps
10 Bulgarian split squats each leg
10 lunge pulses each leg
Wall sit 1 minute
Plank one minute
(Rinse and repeat)

Flutter kick x 25 IC
Leg lift w/ pulse up x 10IC

Durham Diggler AKA 1-9er to finish off the legs

Mosey back to the flag for 10 bbsitups OYO to close out!


Devo by Boris: Stressed the importance of taking time for yourself during and after work to reset for when you get home. Work will pick at you all day and it’s important to try and shake it off when you get home to be the best partner, father, family member, friend, you can be for those in your life. Self care is crucial.