EMOM Leg day No Help Style

  • by
  • Workout Date - 09/25/2020
  • Q In Charge - Mac
  • The PAX - Beamer, Mrs. Potts, Road Trip, Mac
  • AO - Tank Yard

4 Pax defied Cantores and posted in the rainy gloom of The Tankyard this morning. After weeks of IPC YHC’s arms have achy spots on top of the sore spots so it was time to bring a LEGDAY!!! Who better to mimic for a leg day than F3 Lexington’s No Help. No Help has brought his famous leg days far and wide, travelling all the way to the west side of Lexington and rumor has it he once brought leg day to the southern Lexington boys all the way in Gilbert USA! Not to inflate his ego too much but No Help’s so good at leg days that he even does upper body leg days and lower body arm days. Since we had 8 blocks to put back from IPC YHC decided to make this leg day extra special with block babies in tow.

The Thang:

COP – All IC
SSH x 20
Thru the Tunnel x 10
Imperial Walkers x 20
Arm Stretches
LBAC forward and reverse

EMOM – Every Minute on the Minute – All exercises with blocks
With the extra time between rounds we walked with our blocks the long way around the park eventually arriving at the Zebco Shed to put the blocks away

First Set:
1 – 3 Manmakers
2 – 5 Kettle Bell Swings
3 – 6 Manmakers
4 – 10 Kettle Bell Swings
5 – 9 Manmakers
6 – 15 Kettle Bell Swings
7 – 12 Manmakers
8 – 20 Kettle Bell Swings

Second Set:
1 – 15 Squats
2 – 15 Squats
3 – 15 Squats
4 – 15 Squats, 15 Calf Raises
5 – 15 Squats, 15 Calf Raises
6 – 15 Squats, 15 Calf Raises
7 – 15 Squats, 5 Lunges per leg
8 – 15 Squats, 5 Lunges per leg
9 – 15 Squats, 5 Lunges per leg

We finished that set a little short of our destination so ran with the blocks and put them away and then moseyed back to the Beamermobile to grab the next set of blocks which happened to include an abnormally large “Clydesdale” block. This time we cut the lap off by one ballfield.

Third Set:
1 – 10 Alternating Side Squats
2 – 10 Alternating Side Squats
3 – 10 Alternating Side Squats
4 – 10 Alternating Side Squats, 15 Calf Raises
5 – 10 Alternating Side Squats, 15 Calf Raises
6 – 10 Alternating Side Squats, 15 Calf Raises
7 – 10 Alternating Side Squats, 5 Lunges per leg
8 – 10 Alternating Side Squats, 5 Lunges per leg
9 – 10 Alternating Side Squats, 5 Lunges per leg

Catch me if you can:
Pair up
P1 farmer carries blocks
P2 10 burpees and sprint to catch P1
Flip Flop
P1 farmer carries blocks
P2 25 Big boy situps and sprint to catch P1
Flip Flop
Put blocks away

Lt. Dan back to the flag
1 squat to 4 lunges
2 squats to 8 lunges…..etc

BOM

Devo: Be the Bacon!