4.4.19 – Leg Day++

With an uncomfortably warm (44 degree!) day, three dazed and confused PAX rallied around the shovel-flag at AO Mastodon for another Thursday. None of us know how to dress for 40+ weather, and the threat of showers only made it worse. Banks confused us all by bringing a jacket that altered his usual shape, color and sound! I guess our habits are getting too predictable. The Q was so thrown that he decided to go a little bit “extra” on a number of exercises.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x21
  • Imperial Walkers IC x20

Thang #1: The Runs

  • run the Archive-mile, breaking at various points to do the following exercises:
    • Bolt 60s (like the 45, but more)
    • Dan Taylor (Squats/Lunges – 1:4, 2:8, 3:12, … , 8:32, and then 9:36)
    • Colonel Trautmans x5 (three-legged partner exercise, merkins x5 / pull-ups x3 / people’s chair)
    • Route 66 – Burpees (lightposts 1, 2, … , 11)

Thang #2: Aiken-Bernie Legs

  • Aiken Legs
    • 20 Squats
    • 20 Box Jumps IC (jump in a square)
    • 20 Lunges (just 10 each leg!)
    • 20 Split Jacks
  • Bernie, Burny Legs
    • Bernie Sanders up the hill
    • 20 Monkey Humpers
    • Lunge down the hill (~40)

6MoM:

  • Flutter-kicks IC x50

COR/NOR/COT:

Prayers for the brothers — Motivation. Motivation. Motivation. — Prayers that we would be encouraged and filled up so that we could in turn be a blessing to those around us. — Gratitude for bodies that are made for work.

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