All About That Base

Seven men ventured to New Bern High School for The Bear.  With rain in the forecast, we were spared a washout, but certainly not spared some pain.  After some short chatter, the PAX moseyed to the front grass for warmups.  Honey Wagon squealed in during warm-ups to complete our PAX for the day.

Warm-O-Rama:

SSH x 25

Cotton Pickers x 10

Wide Cotton Pickers x 10

Imperial Walkers x 15

Downward Dog Calf Stretches – OYO

Upward Dogs x 3

Dancing Bear x 5 per side

Dancing Bear with crunch x 5 per side

Thigh Stretches

With legs nice and warm, the group moseyed to the far field for:

The Thang:

Today’s workout is All About That Base – designed to build tree trunk legs.  The QIC hopes to one day sport some shorts like Mr. Roboto – and this workout was a start.  The field was divided by 4 cones – each about 30 yards apart.  Each cone a leg exercise was performed – followed by a travelling leg exercise to the next cone.

Circuit 1

Cone 1 – Split Squats 5 per leg (4 counts for 1)

Lunge to next Cone

Cone 2 – Plyo Split Squats (5 per leg)

Squat walk to next cone

Cone 3 – Squat Deadlift x 10

Bear Crawl to next cone

Cone 4 – Side Lunge x 10 per leg

High Knee Skip back to baseline.  Rinse and Repeat

Circuit 2:

Cone 1 – In and Out Squats x 10

Lunge to next cone

Cone 2 – Knee to Squat jumps x 10 (these were brutal)

Squat walk to next cone

Cone 3 – Single Leg Deadlift x 5 per leg

Bear crawl to next Cone

Cone 4  -Squat Rockers x 10

High knee skips to baseline.  Rinse and repeat.

After a 30 count (and collecting the cones) – the PAX moseyed to the overhang for another round of exercises:

We decided to give the quads a break and work lower legs a bit.

Calf Raises:

We started with stair calf raises.  30 raises per stair.  6 sets of stairs = 180 calf raises.  We alternated with foot positions for outer and inner raises.

Burpee Box Jumps x 10

Bulgarian Split Squats with foot on box x 10 per leg

Incline Merkins x 20

Rinse and Repeat

We polished off our leg day with a few rounds of Wall Sits.

Round 1 – Standard Wall Sits – 10 count per man

Round 2 – Deep Wall Sits – 10 count per man

Round 3 – One Legged Wall Sit – 3 count per man

Round 4 – Alternate One Legged Wall Sit – 3 count per man

After being completely gassed, the group moseyed to the front for:

Mary:

WWI Situps – x 20

Glute Bridge (with 5 second hold) x 10

Superman/Banana x 5 each

2 min plank – 1 minute tradition/1 min on elbows

It was a small group of men today, but each man gave an incredible effort.  We may all be cursing the stairs or the toilet later this weekend – so make sure to stretch those legs as much as possible.

Announcements:

Honey Wagon is selling tickets for the upcoming Rotary Gala – $$ goes to help buy shoes for children in need in Craven County.  Great event for a great cause.

Gabe sent out a prayer request for one of his friends whose mother is recovering from a recent fall/surgery.

QIC closed in prayer.

Upcoming Schedule:

Fartlek – 2 Finger

Bushwood – O-Face

The Point – Ingrown

The Bear – OPEN??? (please sign up)

Have a great weekend everyone – thanks for bringing your BEST!

~ Acolyte

 

 

 

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