Leg Day at the Den

Leg Day at the Den

QIC

Padawan

AO

The Den

PAX

• Bergundy
• Buttermaker
• Deliverance
• Hong Kong Phooey
• JCS
• Jumanji
• Lord of the Dance
• Nelly
• Old Style
• Padawan
• Rossy
• Shiplap

Workout

Warmup

Motivators (from 5)

Imperial Walkers (15)

Daisy Pickers (15)

Rossy (R, C, L)

Grady Corns (15)

Washing Machines (15)

Smurfacks (10)

Mosey around the baseball diamond to the dance floor

Thing 1: Sally’s Cousin

Play ‘Flower’ by Moby. Instead of starting in the merkin position, begin in a downward squat position and hold. Each time ‘Bring Sally Up’ is sung, stand up; when ‘Bring Sally Down’ is sung, return to the squat position.

Thing 2: Wall Sit Baseball

PAX partner up, PAX 1 wall sits (challenge: pick up heels), while PAX 2 runs to either first base, second base, third base, or home base and does the assigned exercise, then the PAX switch until both PAX have rounded the bases.

Round 1

1st base: 15 diamond merkins

2nd base: 25 mike tysons merkins

3rd base:: 35 bobby hurleys

Home base: 10 burpees

Guardian run down Kenilworth Street to Garfield and back

Round 2

Same thing, but this time PAX 1 holds plank (challenge: shoulder tap)

1st base: 15 absolutions (or crab cakes)

2nd base: 25 big boy situps

3rd base: 35 chuck norris pushups (on knuckles)

Home base: 10 4-count smurfjacks

Thing 3: Exercises to Fail

Do Bulgarians to fail (each leg)

Do dips to fail

Mary

V-ups (15)

Chris Christies (15) 

COT

Experience with visiting Southern Illinois 

Go visit the Garden of the Gods (see my photos on Slack)

Importance of facetime (not the tech kind) — meeting people where they are and maintaining face to face relationships