06/08/2020 - the-forge - Leg Day
AO: The Forge
When: 06/08/2020
PAX:
Number of Pax: 13
Pax Names:
Jalopy, Swedish Ham, DakoToes, Big Perm, Neo, Rapidfire, Wheels, QT, Gadget, Sloppy Joe, Shirley – FNG, WallBall, OnePly
Number of FNGS: 1
FNG Names: Shirley
QIC: Jalopy
Introduction
Leg day to train for the hillclimber challenge later this month. Alt titles include: God of Thunder(thighs) and The Hills Have Ayes.
Warm-O-Rama
Mosey to One Tree Hill
Motivators from 10
Imperial Squat Walkers – 10
Abe Vigodas – 10
Leg Circles – 10 each side
The Thang
Squats – 60 secs/15 rest
Burpees – “”
Walkouts – “”
Hill Sprints – 1x (roll dice for reps)
Twinkle Toes – 60 secs/15 rest
Crab Walks – “”
Sumo Walks – “”
Hill Sprints – 5x
Jump Lunges – 60 secs/15 rest
Glute Bridges – “”
Mountain Climbers – “”
Hill Sprints – 3x
Mountain Climbers – 60 sec/15 rest
Glute Bridges – “”
Jump Lunges – “”
Hill Sprints – 2x
Sumo Walk – 60 sec/15 rest
Crab Walk – “”
Twinkle Toes – “”
Mosey back to flag
Ring of Fire – Bear Crawl until Q says stop. Hold plank as each PAX does 10 SSH, one at a time around the circle.
Circle of Trust
Prayers for One Ply, Casper’s family, current unrest in City and Nation.
Naked Man Moleskin
This was a tough one and almost broke the “if you can’t do it, don’t Q it” rule, but I wanted to make sure I don’t slack off on my own or with the group. The hillclimber challenge will take mental stamina and leg strength.