Well I wasnt supposed to Q due to an ab strain earlier in the week, but it was just meant to be that I was to Q this weekend. Had to be creative to not cause undue strain, so it was a leg day. Here is what we did.

 

WARM – UP :

 

Mosey short loop to Silo

Squats x11ic

Michael phelps x11ic

IST x11ic

Monkey Humpers x11ic

 

THE THANG:

 

Squat heal raise x11ic

Butt kickers x11ic

Squat knee lift x11ic

Toe taps x11ic

Plie squats x11ic

Dead lifts x11ic

Mosey to fence and back

 

Block squat heal raise x11ic

Butt kickers x11ic

Block squat knee lift x11ic

Toe taps x11ic

Block plie squat x11ic

Dead lifts x11ic

Mosey to fence and back

 

Block curls x11ic

Skull crushers x11ic

Single arm rows x11ic

Block butter churn x12

Mosey to fence and back

 

Reverse lunge x11ic

Side lunge x11ic

Regular lungs x11ic

Skaters x11ic

Broad jump shuffle x11

 

Plio squat – lunge – squat – lunge x11ic

 

MARY:

 

Frog pointer x11ic

Various leg stretching

Down dog – cobra x3 rounds

 

MOLESKIN:

 

Whike I was wondering how today was gonna go, I'm happy that the legs got hit well! Great to have Elmers back with us DR from Myrtle Beach. Kotters to Beatbox and bringing his son , FNG Prince . Great job by everybody pushing thru the humidity and making them some legs to show off 😀.

 

Thanks for following my lead today fellas!

 

Until next time,

 

Sunspot OUT!