19 PAX fought the urge to fart-sack and came out for a good ol’ fashioned leg day at The Hill.
PAX: Cathy, Venus, Prevac, Big Stick, Foxtrot-talks-a-lot, Cinderella, the Spackler, Pop-a-lock, Trevino, Foley, White Russian, Frugal McDoogal, Yard Sale, Red Skull, Blood Clot, Money shot, and Black Lung took part in the main festivities. Bagger vance was present and doing his rehab exercises in the parking lot.
QIC: Boy Band
We started with a quick mosey up to the 50 yard line of the football field where we circled up for..
WOR: SSH, Good Mornings, Willie Mays, LBACs forwards and backwards, Overhead claps, slow and low squats.
Thang:
Mosey to the near end zone for a leg heavy ladder. The premise was as follows: Run sequentially shorter distances on the field while doing more intense strength building work in between.
Steps as follows: 1) Run set distance 2) Complete remaining distance to 100yds with alternative movement 3) Do exercise #1 (reps = to remaining distance) 4) repeat steps and 2 in opposite direction 5) Do exercise #2 (reps = to distance run) 6) Rinse and repeat with next rung of the ladder.
Distance: Remaining : Exercise 1: Exercise 2:
100 yds — — —
90 yds Broad Jump Merkins x10 Flutter Kicks x90
80 yds Broad Jump Merkins x20 Flutters x80
70 yds Broad Jump Merkins x30 Flutters x70
60 yds Lt. Dans Squats x40 LBCs x60
50 yds Lt. Dans Squats x50 LBCs x50
60yds Bear Crawl Dry Docks x40 Supermans x60
80yds Bear Crawl Dry Docks x20 — (short on time)
100yds — — —
Mary: 15ct of the following: Toes 2 sky, Freddy Mercury, Pamela Anderson
COT
Thanks to everybody for coming out. The workout was simple but effective. Many moans and groans about not being able to get off the toilet the next day. Most importantly, we learned that the Franklin guys need to step up their leg day and stop doing so many burpees.