04/28/2022 - Iron Lion - 04/28/2022 leg and legs day

AO: Iron Lion

When: 04/28/2022

PAX:

Number of Pax: 7

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Cow bell


Introduction

Lincoln games is coming up and YHC thought it would be a good idea to help strengthen legs to prepare for running, rucking, and biking. Focus will be single legs and double leg movements.

Warm-O-Rama

Motivators from 6

2/4 loop around the parking lot

Leg swings front to back and side to side. (Good idea in practice but found out balance is a general issue for everyone especially yhc)

tappy taps

The Thang

Single leg

  • 20 Coupon lunges, 20 single leg deadlifts into jump, 20 Bonnie Blair’s, mosey 40
  • 20 Coupon lunges, 20 single leg deadlifts into jump, mosey 40
  • 20 Coupon lunges, mosey 200

Double leg

  • 20 Coupon clean jerks, 20 goblet squats, 20 squats with tuck jumps, run 40

  • 20 Coupon clean jerks, 20 goblet squats, run 40

  • 20 Coupon clean jerks, 200 yard run

Calfs

10 calf raises slow decent, 10 calf raises pronated, 10 calf raises internally rotated, 40 yard run

mary

  • 10 count merkin ring of fire
  • 10 big boys
  • 10 Peter parkers

recover recover

Circle of Trust

Might sound a little weird but I have kept coming back to a toothpaste tube as a topic for a cot. Here is why the darn things never end no matter how much you squeeze there always seems to be a little more. It sounds like some folks have had a cold lately or just been a bit beaten up. I am in the same boat, so I am saying we all should forgive and jump back on the wagon. However my point is that when it seems like you are done there is probably a little more lift in your tube. It may take some strength to get it out, it might take some planning to roll it and scrape it out but there is typically a little bit more to give.

Naked Man Moleskin

Heard in the gloom

“The was to make it hard to take a dump”

”I think you need more fiber”

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