10/03/2020 - The Outpost - 10/3 Leg Beatdown

AO: The Outpost

When: 10/03/2020

PAX:

Number of Pax: 17

Pax Names: afib, Augustus Gloop, Bean Counter, Blow Dry, Blueprints, Cousin Eddie, Handy Manny, Mayhem, Niners, Snorkle, Thomas Tank Engine, Thumb Drive, TPS Report, Trailer Park, Twilight, Waterfall, Woodwind,

DR Names:

Number of FNGS:

FNG Names:

QIC: Bozo


Introduction

We got a 5k coming up in one week. That means we need to get a crash course in speed. In my handbook of speed building I believe the key is leg muscles. For fast running you need strong leg muscles, and not just massive legs but also tough bone density from jumping and impact. Broad jumps, sprints, squats, lunges, all the good ones.

Warm-O-Rama

Abe Vigodas x 20

Forward Stretch

Tappy Taps x 20

Quad Stretch

Mosey

Side stretch

The Thang

Smurf Jaks x 20

Mountain Climbers x 20

Repeat + 10

Repeat + 10

Repeat + 10

 

Sprint to the pavilion, wall sit.

Squat x 50

Lunges x 50

All sorts of crazy walks back to the flags.

Sprint to flags and back

 

Circle of Trust

So happy to lead these guys today. My expectations were exceeded with how everyone was pushing themselves and each other. Even Snorkle himself paid a visit to get some sprints in. I can see speed building up in each of these guys legs. They are getting stronger, bone density is increasing from the one leg broad jumps, muscle size is getting better overall great work.

 

One trend I see is some of these guys are beasts at sprinting. Like I’m talking 4 minute mile pace it is crazy. I hope that this keeps up as I really enjoy when I can’t catch the others.

Naked Man Moleskin

Everyone gave it their all. Very proud of these guys. God bless them throughout the weekend and week.

We finished with a visualization of themselves being kind and showing love to someone in their family. It is so easy to make the world a better place if you start with the people around you. Showing a little love and kindness to your family will pay back dividends in happiness and joy immediately. If you can imagine it, you can do it!

Prayers for all the men of F3, wisdom to lead and make good choices, and a relaxing weekend.

God is good!

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