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Did someone say it was leg day?

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February 9th, 2016 By LawDawg

YHC noticed no one was signed up to Q last night so I thought through some options for a nice little beatdown. It went a little something like this…

Mosey over to the front entrance for the warm up.

SSH x15

Windmill x 10

IST x 10

Squat Troopers x 10

Over the front loop for some fun.

5 laps with # of lap

x 1 burpee

x5 merkins

x10 squats

Then:

Lunge walk, squat troopers x 10, monkey humpers x 10 (began to feel it in the legs).

Indian run to the rock pile.

Rock exercises with legs off the curb for a little core work.

Chest press x 10

Skull crushers x 10

Sumo squats x 10

Repeato

Curls for the girls x 10 (just because we had the rocks)

Put the rocks back and head to the retaining wall.

Step ups x 10 each leg.

Single leg squats x 10 each leg.

Single leg deadlifts

Circle up for mary+.

Burpees x 5 oyo

Hips to heaven x 10

LBC x 10

Dying Cockroach x 10 (@sugar)

Circle of pain (@sparknut)

Iron cross x 1 minute

Pretzel crunch with flapjack x 10

Monkey humpers x 10

Name o’ rama.

The Moleskin

  1. Little bit of whining about the cold this morning…I’m looking at you @sparknut. Props to @hula I guess for short sleeves although the balaclava with shorts was an interesting combo.
  2. Check the backblast for details on the 5-year F3 party.
  3. Let’s get on some of our fellow Pax who have been MIA.
  4. Thank your Saviour and be a better person today because of Him. If you don’t know your saviour, it’s not too late…

 

5 Comments on “Did someone say it was leg day?”

  1. Hula February 9, 2016 at 1:40 pm

    Thank you for the workout @Lawdog. It was great seeing you again @Schnitzel and @Bagheera.

    In regards to short sleeve and shorts, I am working on my Wim Hof method
    https://www.youtube.com/watch?v=VaMjhwFE1Zw

    Enjoi!

    1. Schnitzel February 9, 2016 at 3:17 pm

      @Lawdog, nice workout this morning. Thanks.
      @Hula, was good to be seen, and be out there with the Pax.

  2. Bagheera February 9, 2016 at 3:57 pm

    Since Schintzel didn’t like my complaining about his back pain, I guessed he cursed me with it. So the workout felt like a killer! I stand corrected Schintzel. @Hula it was nice to get back out (even if I threw my back out as well.) lol

  3. WaterBoy February 9, 2016 at 6:08 pm

    Sorry to be mia fellas. I sprained my hand and the swelling is down. See you guys Thursday for sure.

  4. Loco February 10, 2016 at 8:31 am

    @Lawdawg – way to bring some variety on short notice.

    I caught a cold this past weekend and think I’m finally over the hump on kicking it. I doubt I’ll be out there tomorrow but for sure will be back next week.

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