02/25/2020 - The Outpost - Developing the Iron Leg
AO: The Outpost
When: 02/25/2020
PAX:
Number of Pax: 7
Pax Names: Ball Boy, Coldcuts, Motown, Rhinestone, Vegan, Wilson,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bozo
Introduction
This time I wanted to work on a physical discipline for running. Developing strong legs. Muscular training is key to speed and pacework. Plus we work so much upper body, I want to get a run club Legnado going like Appletini led for my first post ever. However, I went for a run on Saturday with some runners and they are getting some Mega mileage in and hope to get some big mileage throughout the week on run clubs. My original workout had minimal running (mainly sprint work) so I revised it yesterday to try and get some more miles in.
Called out a Ruck aspect in the preblast to see if anyone is actually insane/already has the iron leg.
Warm-O-Rama
Abe Vigodas x 20
Tappy Taps x 20
Side Straddle hops x 20
Mosey
Free Stretch – 1 minute
The Thang
Smurf jacks x 50
Squats x 50
Lunges x 50
Mosey
Wall sits at the pavilion, hold one leg up wall sit for 30 seconds and then the other.
Teamwork – 1 partner does 50 squats, the other maintains wall sit.
(Had lunges and step ups in my mind but decided to remove to give more running opportunities.)
Legs were nice and tired so that means we could start the running
Circle of Trust
Prayers for Cold Cuts interview tomorrow in Dallas.
Also for his uncle who recently passed and their immediate family.
Prayers for the family of Faye in North Carolina.
Prayers for wisdom and understanding for all of us in the circle of trust
Naked Man Moleskin
Very proud of these guys. They woke up early and they pushed themselves hard. Cold cuts was busting peoples form on the wall sits, he is a funny guy. Rhinestone told me a little about what life is like with 3 kids once they are a little older. Very busy, lots of sports, fun but sounds challenging. Vegan said he hadn’t posted since December. It was good to see him today. Wilson gave it his all despite an injury in his foot. Motown showed incredible heart through the whole challenge. Ball boy, I think I set him up for success in run clubs later this week as he has stronger legs than a 45 min session could test. Overall it was a good workout today!