April 5, 2020

KOTB – Lochte Leg Day Bday Celebration

THE SCENE:
Mid 50s

F3 WELCOME & DISCLAIMER

Be smart. Don’t get hurt.

WARM-O-RAMA:
Whatever you need to do to get your legs ready to go. I suggest stretching them very well.

THA-THANG:
Lunge walk ~25 yards. Do 1 squat/4 calf raises. Lunge walk back. Do 2 squats/8 calf raises. Lunge walk out. 3 squats/12 calf raises. Lunge walk back. 4 squats/16 calf raises. Etc. etc. etc…you get the pattern. AMRAP for 33 minutes.

After every 5th round, take a break to do 20 curls and dips.

YHC is going to attempt this with a 30# ruck (not recommended).

MARY:
Batwings – 20 arm circles forward, 20 arm circles back, 20 seal claps, 20 overhead claps. All 4-count, do not bring your arms down between exercises.

American Thor, all the way up to 10 BBSU/40 Am hammers.

COUNT-OFF & NAME-O-RAMA:
Just you. Don’t workout in groups.

CIRCLE OF TRUST/BOM:
11:15 on Zoom. Link in announcements channel.

MOLESKIN:
33rd birthday. Thought about calling for everyone to go to 33 squat/132 calf raise reps, but settled for 33 min AMRAP.

Would suggest allowing yourself some time to cool down/stretch your legs afterward.

ANNOUNCEMENTS:
King of the Bluff! Inner Loop vs. Outer Loop! Complete this workout, or 45 minute equivalent, and post a selfie in “mumblechatter”. Two day total, Monday and Tuesday, to determine the winner. #SYITG

QIC:
Lochte
Workout Date:
04-06-2020