Don't forget leg day (and some core)

  • Workout Date - 01/21/2016
  • Q In Charge - Sanchez
  • The PAX - Flay, Squints, Clapper, AFLAC, YHC
  • AO -

It’s been a while since YHC served as the QIC and it was great to be back in the gloom to lead the 4 men who were willing to throw off the warm covers of the fartsack.  Time went by quickly but  we managed to have a good time, even with a little mumble chatter

Warm-up:
SSH x 25
BLIMPS (5 burpees, 10 Lunges, 15 IW, 20 MCs, 25 Plank Jacks, 30 squats)
Mosey to YHCs car to retrieve the sandbag (it had been patiently waiting in the garage for the right opportunity)

The Thang:
– Indian Run with the sandbag around the walking path to the playground (AFLAC had a little fun making Flay catch him up the hill; squints and yhc fell back to watch)
– 4 count LBC (elbow to opposite knee on 2 count) x 11 each side. SLOW
– Gerbil Wheel (thought to have been copied from Flay but credit given to Hermie). Run around the jungle gym stopping for pull-ups at the monkey bars.  1 pull-up, 1 knees-up x 20 laps
– Quick Plank-o-Rama
– Jump Squats x 10 and then back on the walking path for some more sandbag indian run
– Finish up at the baseball field 1st base line where there just happened to be a sled (must have been left out after the snow storm yesterday)
– The first 4 pax Lunge walk and the six pushes the sled/sandbag to the front of the line. When the new six lunges walks up to the sled, he pushes it to the front.  Didn’t even make it half-way to the outfield when the mumble chatter kicked in (and rightly so)
– Continue to center field where we got a break: 4Ct merkins IC x 10, LBCsx30 and then back to the prison march
– Finally made our way back to the 1st base line for merkin escalator: jailbreak to right field corner -merkins x 10, sprint to center – merkins x 20, sprint to left field corner – merkins x 30
– Race back to home plate and then mosey back to the the location formerly marked by a SF for MOM:
-Dolly x 25
-Rosalita x 25
-Legs held at 45d for a Y0-leven count
-LBC x 25
-Flutter x 25
-10 Spicoli Superman burpees OYO
Time Up (thankfully)

Prayer/Praise Request:
-Tara Posner (and husband Michael) – young mom of 3 in the trenches battling cancer.  Had bone marrow transplant right after Christmas and has been struggling.  Many prayers needed for her and Michael.
– Mary Kingsberry – Also battling cancer and in need of prayers
– Praise for Lilly Mueller -9 yrs old and a shining reminder of God’s power. Even doctors have no explanation for her recovery other than a miracle.  She just had another clean biopsy last week.

Announcements:
– Star Command Convergence this Saturday (1/23)
– Drifter Race at Conestee Park 2/6.  Use “F3” discount code for $10 off registration.  $20 well worth the swag

1 thought on “Don't forget leg day (and some core)”

  1. Thanks for stepping up and leading. My ass still hurts from White Walker on Tuesday. Take that however you want…

    That little sled pushing thing sounds like quite the clever idea…

Leave a Reply