Leg Day

PAX: () Ambien (respect), Big Al, Chumbucket, Earhart, Goose (respect x 3), Hard Hat, Minivan (respect), Musk (respect), Nae Nae, Radar, Schnitzel (respect), Snipe, Spaulding (respect), Tubbs, Bartman (QIC)

Conditions: 70, threat of rain

Disclaimer: Not a trained professional.  Work out at your own risk.  Modify as needed.  Get the most of of the next 45 minutes.

 Warm-up: 

  • TTT x 15 IC
  • IW x 15 IC

Thang: Short mosey with 4 stops

  • Stop 1, Kilwins- Squats x 25 IC
  • Stop 2, Kroger- Calf Raises x 50 OYO and 10 burpees OYO
  • Stop 3, Starbucks- Jump Squats x 25 IC
  • Stop 4, Neptune- Monkey Humpers x 25 IC
  • Stop 5, Stairs
  • Modified 21’s.
  • Start with 21 Rockette Squats on top floor, then down to 1st floor
  • Lunge Walk from stair 1 to stair 2 and back up to top floor
  • 19 Rockette Squats then down to 1st floor
  • Standing Broad Jump from stair 1 to stair 2 and back up to top floor.
  • Reduce # of Rockette Squats by 2 each loop and alternate between lunge walk and SBJ each loop.
  • LBC’s until 6 is in
  • Mosey back to flag
  • Done!

MOM:

  • N/A

DONE!

Announcements: 

2nd F Happy Hour w/spouses on Oct 22 at the Marriott Courtyard Roof Top Bar on Pope Ave.

Prayers:

  • For the Walsh family
  • Unspoken

Moleskin:

  • It is always an honor to take the Q and I always get more out of leading than when I’m simply participating.

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