Leg Day at Lincoln

QIC

Padawan

AO

The Den

PAX

Bronco
Chalmers
Debs
Deliverance
Friar Tuck
Ghost
Gloop
Harry T. Stone
Hong Kong Phooey
JCS
Lord Of The Dance
Munger
Old Style
Padawan
Rossy
Shiplap
Strategery
Truckin

Workout

Conditions: Unseasonably warm — perfect for a January beatdown. Great turnout for Leg Day.

Warmup

Neck rolls

Imperial Walkers (15)

Don Quixotes (15)

Daisy Pickers (15)

Old man stretch

Moroccan Night Clubs (15)

Michael Phelps (15)

Goofballs (15)

Mosey around the baseball diamond to the dance floor

Thing 1: Seven Nation Army

We did a squat workout to the song Seven Nation Army by the White Stripes. It was a lot of squats, jumps, and smurfjacks.

Thing 2: Leg Day Tabata (20 seconds on, 10 seconds off, 8 rounds)

Backward lunges (alternating)
Bulgarian Split Squats (right)
Bulgarian Split Squats (left)
Burpees

Thing 3: Wall Sit Baseball

PAX partner up, PAX 1 wall sits, 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.

1st base: 15 diamond merkins

2nd base: 20 mike tyson merkins

3rd base:: 30 bobby hurleys

Home base: 40 mountain climbers (2 is 1)

Mary: no time, but we finished with shoulder taps.

COT

One of the great things about F3 is the variety of the workouts — not just the AO’s but the variety of beatdowns within each AO. That’s because of all the different PAX who step up to Q. Shout outs to a few PAX who have mixed things up: Munger (sometimes starting with mary), Odenkirk (biking), Elliot Ness (swimming), and Strategery (deadlifts). Even if you’ve already earned your Q-challenge cup, keep challenging yourself to Q and try new things (especially if the old things become too easy). We all benefit!

Announcements

1/17 (Sat) — Beyond Hunger volunteering, we will start 2 Saturdays in February (Shiplap)

1/22 (Th) — Book Club, Fight Right (Deliverance)

1/29 (Th) — Dinner at Odenkirk’s

1/30 (Fri) — Lunch at New Star (Papa Smurf)

F3 Open coming up in February — sign up for a team.

New Den Site Q next week — stay tuned for the announcement from Bronco!