Leg Day Cinders

AO: The Wreck

When: 2025-03-21

QIC: Gutterball

PAX (18): Blackout, Bobber, Chowdah, corky, Coxswain, Florida Man (Brett Gilmore), Matt Shields-Norm, Moonshine, Mountain Mama, Nutmeg, Ralph (Adam Williams), RedEye, rip, Skyline, Spray, Squeegee, DFACS

Warm-O-Rama:

⁃ 20 Side Straddle Hops ⁃ 10 Weed pickers ⁃ 20 mountain climbers ⁃ Planks on the blocks straight/LS/RS ⁃ Michael Phelps

The Thang:

Transition to the Parking lot: Cinder side:
  • Add an exercise each round until you complete all then remove the first exercise each round: ⁃ 15 goblet squats ⁃ 10 reverse lunges (each leg) ⁃ 15 RDLs ⁃ 10 lateral lunges (each leg) ⁃ 10 single leg calf raise (each leg) ⁃ 30 toe taps on the cinder ⁃ 15 sumo squats ⁃ 30 mount climbers Wall side ⁃ 30 second wall sit ⁃ 20 single legged hip thrusters (10 each side)
 
  • Run backwards from cinder side, regular run back

COT:

Announcements for NLB BD on 4/5. Thoughts and prayers for those in the NLB program.

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