Eight men joined on a cool Fall morning at The Point for some Leg Warmers. This workout was a compressed repeat of a workout I led at the Bear several month ago (All About That Base). We should all feel this later this weekend. You’re welcome.
Warm-O-Rama:
SSH x 25
Imperial Walkers x 15
Cotton Pickers x 10
Wide Cotton Pickers x 10
Downward Dog Calf Stretches – OYO
Upward Dogs x 3
Dancing Bear x 5 per side
With legs nice and warm, the group moseyed around the circle drive and over to the field near the bridge for:
The Thang:
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 the PAX made its way over to the bridge wall for:
Round 1 – Standard Wall Sits – 10 count per man
Round 2 – One Legged Wall Sit – 5 count per man
Round 3 – One Legged Wall Sit – 5 count per man (alternate leg)
Round 4 – Balls to the Wall – 10 count per man
The PAX moseyed back around the circle to the gazebo for a final set of leg exercises
Calf Raises:
We started with stair calf raises. 50 raises per stair, 4 sets of stairs = 200 calf raises with alternating foot positions for outer and inner raises.
The group assembled in the gazebo for
Mary – Dealers Choice
Cookout – Merkins x 20
Morning – Burpees x 10
420 – Burpees x 5
Oz – Low Slow Flutters x 30 (felt like 200)
Unicorn – LBC’s x 30
Peeping Tom – Chin-ups x 5-10
O-Face – Pickle Pushers x 10
Great work today with great effort by all who attended.
Upcoming schedule:
Honey Wagon – The Bear – 10/7
Oz – Fartlek – 10/9
Mr. Roboto – Bushwood – 10/11
** The Point – OPEN 10/13
Have a great weekend everyone!