Where: Southwood
When: August 3, 2021
QIC: El Jefe
The PAX: Mickey Mouse, Monty Python, Mr. Belding, Mr. Kotter, Polo, Rocks & Sleepy
Lord’s Prayer
Stretches
Warm up:
- 25 x F3 count – Side Straddle Hops
The Thang: Quick run around the Southwood lake for another NSLD (Never Skip Leg Day). Pax circled the large lake blasting the legs mixed in with shake n’ bake. Due to the frequency of stops not sure we made it more than a couple hundred yards on each S&B. Covered ~1.5 miles.
- Stop 1 – Kangaroo’s, 50x
- Stop 2 – Playground Benches – Step ups, 25x each leg
- Stop 2 – Playground Benches – Bench lunges, 25x each leg
- Stop 3 – Air Squats, 50x
- Stop 4 – Alternating hip thrusters, 25x each leg
- Stop 4 – Alternating calf lifts, 25x each leg
- Stop 5 – Mike Tysons, 50x
- Stop 6 – Side lunges, 25x each leg
- Stop 7 – Denise Austin’s, 25x each leg
- Stop 7 – Monkey Humpers, 50x
- Stop 8 – long jumps, 50x
- Stop 9 – Hourglass – Reverse Walking Alternating Lunges, 25x each leg
- Stop 10 – Air Squats, 50x
- Stop 11 – Down the Hourglass – Kangaroo’s, 50x
- Stop 12 – Ol’ Glory – Lt. Dan Taylor Pyramids
- 1st set –1 lunge right leg, 1 lunge left leg, 1 Squat
- 2nd set – 2 lunges right leg, 2 lunges left leg, 2 Squats
- 3rd set all the way up to through 8. 36 total squats and lunges on each leg during LDT’s.
- Stop 12 – Doomsday clock
- 1st set – everyone does 1 merkin while everyone holds a plank
- 2nd set – moves up to 2 merkins.
- PAX stay in the game until they drop the plank.
Great push today Gents!
COT: Prayers for teachers and administrators as they prep for the school year to start. Prayers for Mr. Kotter’s family as they recently had several family members sick with COVID and one having passed away. Continued prayers for PAX and their family that are sick with COVID and speedy recovery.
Closing Prayer – Sleepy
Pledge of Allegiance
Hope y’all enjoyed it!
YHC,
El Jefe
Upcoming Q’s:
Southwood Friday – 8/6 – Mr. Kotter (Welcome Back……to school!)