Date: 2/4/2022
AO: Southwood
Q: El Jefe
PAX: AOL, Chernobyl, Focker, Frenchie, Little Debbie, Mickey Mouse, Mr. Emcee, Polo, Rocks, Singlet, Sleepy, Visa, Wham-O & FNG Spencer Knox
FNG’s: 1
Total: 15
Lord’s Prayer
Warm up: Stretches & 20x F3 count – Ring-around-the-rosey SSH’s
The Thang: Lap around the Southwood lake for another NSLD (Never Skip Leg Day). Covered 1.5ish miles w/ Shake & Bake.
Stop #1 – Kangaroo’s, 50x
Stop #2 – Playground Benches – Step ups, 50x each leg
Stop #2 – Playground Benches – Bench lunges, 50x each leg
Stop #3 – Air Squats, 50x
Stop #4 – Alternating hip thrusters, 50x each leg
Stop #4 – Alternating calf lifts, 50x each leg
Stop #5 – Air Squats, 50x
Stop #5 – Mike Tysons, 50x
Stop #5 – Side lunges, 50x each leg
Stop #6 – Monkey Humpers, 50x
Stop #6 – Denise Austin’s, 50x each leg
Stop #7 – Ol’ Glory – 7 minutes in heaven for Lt. Dan Taylor Pyramids
1st set –1 Squat, 1 lunge right leg, 1 lunge left leg,
2nd set – 2 Squats, 2 lunges right leg, 2 lunges left leg,
3rd set all the way up to through 9 and then 15 for each PAX. 60 total squats and lunges on each leg during LDT’s.
COT
Closing Prayer: Mr. Emcee
Pledge of Allegiance