11/03/2020 - The Citadel - Never Miss a Leg Day
AO: The Citadel
When: 11/03/2020
PAX:
Number of Pax: 13
Pax Names: Audrey 2, Clipper, CVS, Flo, Gaylord, Handy Manny, Nala, Niners, Rusty, Sweeney Todd, Sweet Gherkins, Thomas Tank Engine, Tonka,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
YHC had a rough night sleeping, seems like that’s often the case before a Q. Seemed like it was going to be a small group by recent standards, but HCs rolled in through the evening and ended up with 13 by the time YHC arrived at the AO.
The parking lot had a few cars – Tonka and Gaylord were out for EC (maybe they missed in the pre-blast that it was leg day, or maybe they just wanted to see how tired legs would hold up).
Hopped out of the car, and was pleased with cool air, right around 32 degrees, and a light fog, which set the scene perfectly for a beatdown.
Warm-O-Rama
YHC wanted to work the legs, so it made WoR a bit more streamlined – no arm circles today! Instead it was:
High knees for 30 seconds or so OYO
20 High Knees in cadence
15 Good Mornings
20 Smurf Jacks in cadence
15 Tappy Taps in cadence
10 80/20 speed squats in cadence, right leg, left leg (OK – so the way this works is that you put 80% of your weight on one leg, and do quick squats in cadence, adding a hop every 4th rep when PAX count 1. In this case, we did 10 in cadence, then switched legs).
Grab coupons and mosey to the grass area between the outfields. Drop off coupons, hold squat for the 6, then mosey over by the pavilion to start thang 1.
The Thang
Thang 1: Explosive/Strength combo work
Bulgarian Split Squats/Jump Squats
Do 5 Bulgarian Squats (each leg) using the bleachers and picnic tables to spread out, run to where the coupons were, do 5 jump squats, run back. Rinse and repeat increasing the reps to be 5/10/15. Hold squat for the 6 to finish 15 jump squats.
Goblet Squats/Bobby Hurleys
Similar to before, except reps are 10/15/20, hold squat for the 6 to finish Bobby Hurleys
Box Jumps/Bonnie Blairs
Similar to before (use bleachers or picnic benches for box jumps). For Bonnie Blairs, each leg counts as 1/2. Reps are 10/15/20. Hold squat for 6 to finish Bonnie Blairs.
Grab coupons and run the warning track back to the flags.
Thang 2: Tempo work to fatigue the legs..
10 Tempo Squats down for 2, up for 2
10 Tempo Squats down for 1, up for 3
10 Tempo Squats down for 3, up for 1
10 Bottom Half pulses in cadence
Step into lunge position, right leg forward (don’t step back up, stay in lunge position)
10 Tempo Lunges, down for 2 up for 2
10 Tempo Lunges, down for 1 up for 3
10 Tempo Lunges, down for 3 up for 1
10 Bottom Half pulses in cadence
Switch legs on the lunge, rinse and repeat.
Mary:
20 LBCs in cadence
10 LBCs, left side in cadence
10 LBCs, right side in cadence
Hamstring stretch for 10 seconds
Deep lunge stretch, right leg forward, 10 seconds, switch legs, repeat.
Circle of Trust
So, the idea of the workout was to focus on the legs, the foundation on which we need to build (yes I know that the core is probably the foundation for the 1st F, but I didn’t have a 45 minute core workout ready to go). Point being, you need to have strong legs in order to be successful in 1st F activities. Similar to this, think about the foundation on which you build when it comes to your 2nd and 3rd F. As a Christian, YHC should be spending time reading the Bible, the foundation for 3rd F. YHC doesn’t spend nearly enough time doing this. In 2nd F, think of the way you are creating a foundation on which you build.
As a man, the foundation on which the family is built is important, are we being intentional about the foundation that we are setting up in our house for our family to be strong and successful? Be intentional about the foundations we build in all aspects of life – sometimes get back to basics and keep working on the foundation – the stronger it is, the more sound the structure built on top of it will be.
Let us pray – thank you for giving us the strength and the bodies to get up and active today. Thank you for our country, while flawed, it is still a place where we are free to get together. I pray that while politics divide, that the men of F3 can unite, and lead by example. Show that we can have a disagreement with someone, but still respect them as a person, and respect their right to believe something different that we do.
Prayers for Gaylord as his family grows on November 12 with another child, and prayers for Choppy as he is going through a difficult time. May he feel a sense of peace knowing that our Maker is ultimately in control of the situation.
Naked Man Moleskin
So, this was a bit different, YHC usually does a bit more of an all around workout, so focusing on the legs was a little different. It went well, and may be done again at some point soon.
YHC chuckled a bit when Gaylord and Tonka came back from EC after what I was thinking. They are both beasts for working their legs on a run before leg day. YHC was particularly amused with Gaylord after he strapped on the weighted vest, and then heard groans and mumble chatter throughout (on brand for Gaylord). Really, though – great push!
It was good to see people shedding some clothes as the workout went on like Audrey 2 (welcome to F3 by the way!) and Sweet Gherkins. It was chilly, but we heated things up.
Amazing to see the growth of Sweeney Todd. Inspirational change. Way to lead by example.
Same for CVS. I’m sorry to have missed your 2nd Q – sounds like a good one.
YHC was glad to see Thomas the Tank Engine out there, and understands the struggle of plantar fasciitis first hand. Hopefully this was pretty low impact!
Clipper and Niners were steady as always – YHC isn’t sure how to get those guys to hit the wall, but hopes to do it at some point. Maybe they just put on a happy face and will be sore tomorrow.
Thank you Rusty for the solid AAR – YHC will make sure that prayers and COT are heard by all, for better or worse.
Handy Manny is a beast.
Thank you Flo for having my 6, great job as site Q, as always. It makes it easy knowing that you are there just in case something goes sideways.