Leg Day at Columbus Park

Leg Day at Columbus Park

QIC

Total Recall

AO

City Limits

PAX

• Alliance
• Deliverance
• DuckSnort
• Ghost
• Giuliani
• Jumanji
• Lord Of The Dance
• McFeely
• Slider

Workout

Warmer: SSH, Don Quixotes, Hillbilly Walkers, Shoulder Taps, Goofballs

Thang 1: Ladder

40 yard line/goal line.

At goal line:

• 5 Jump Squats
  Run to 40
• 5 Walking Lunges each leg (10 total)

Run back to goal:

• 10 Jump Squats
  Run to 40
• 10 Walking Lunges each leg (20 total)

Continue ladder up to:

• 25 Jump Squats
• 25 Lunges each leg (50 total)

Thang 2: Bear Crawl Gauntlet

To 20 yard line

Down and back progression:

Round 1

• Bear Crawl down
• 20 Squats
• Bear Crawl back
• 20 Squats

Round 2

• Bear Crawl down
• 20 Bonnie Blairs
• Bear Crawl back
• 20 Bonnie Blairs

Round 3

• Bear Crawl down
• 20 Bobby Hurleys
• Bear Crawl back
• 20 Bobby Hurleys

Thang 3: Dora 123

Partner up. One partner exercises, other runs 100 yd and back. Switch until totals complete.

Team totals:

• 100 Monkey Humpers
• 200 Flutter Kicks (1 is 1)
• 300 Calf Raises

Return to AO for Mary

COT: I’m missing a lot of things these days with the family because I’m busy on the campaign trail. It’s a tough pill to swallow! But this weekend, with a sick M, I got to bring kids along to many of my activities, and it was a real joy.