06/30/2021 - Base Camp - Never Skip Leg Day
AO: Base Camp
When: 06/30/2021
PAX:
Number of Pax: 7
Pax Names: Connors, Frank 'N Beans, Lady Bugs, McDowells, Speedo, Webelos,
DR Names: N/A
Number of FNGS: 1
FNG Names: David Kruse (Abe Froman)
QIC: Connors
Introduction
After two upper heavy days by @McDowells and @Speedo, we needed a reminder to never skip a leg day, beatdown style.
Warm-O-Rama
- SSH
- High knee run in place
- Butt kick run in place
- World’s greatest stretch
- Reverse lunge reach
- Deep squat with pause at the bottom
- Hip openers
- Standing hamstring stretch
The Thang
Thang 1
The pax did a station circuit, if a pax finished his statement early, he did a plank of his choice until the next station opened up. Everyone went through each station 2x.
Station 1 – dumbbell front squat (30lbs each dumbbell) – 10x
Station 2 – barbell dead lift (45lbs each side) – 10x
Station 3 – burpees – 10x
Station 4 – lunge walk with twist holding a 15lb dumbbell – 5 each side.
Station 5 – jump knee tucks – 10x
Station 6 – single leg bodyweight deadlifts – 10 (5 right 5 left)
Station 7 – run from parking lot to base camp and back.
Thang 2
The group got in a line and dead lateral bear crawls in unison in right and left direction as directed by the Q
Mary
Ran up to the top of the hill.
- Hollow holds
- Black widows
- Freddy Mercuries 2x
- Big boy situps
Circle of Trust
We talked about how actions speak louder than words and that our children, more than listen to us, model their behavior after how we behave and to concentrate on practicing what you preach. Also, general thanks for the group to help push through tough work outs and wish everyone a safe and happy holiday weekend.
Naked Man Moleskin
We’ve been threatening to bring out weights for a while. We did and I’m glad. It adds to the variety. Definitely not and every time thing. I think more than a few men will be feeling it getting into and out of chairs the next few days :-).