Leg Day
It was a record day at Containment Area this morning with two PAX on the live steam working out along side me. With the previous two days being very upper body focused I decided today would be a day for legs. If I could make my legs hurt half as much as my chest was hurting then I would have felt accomplished.
FNGs: None
Warm Up:
SSH x20 IC
Squatted Moroccan Nighclubs x10 IC
Windmill x10 IC
Sir Fazio Arm Cirlces x10 IC forward and reverse
Alternating Toe Touches x10 IC
Daisy Pickers x10 IC
Butt Kickers x10 IC
The Workout:
The structure of this workout wasn’t too dissimilar from yesterday’s. I had a set of leg exercises to do, followed by some rest which was really just working other muscle groups, and then repeating back through it. I had a few routines for the end in case we had extra time.
The leg routine went as such:
Bolt 45s. Much like yesterday’s Colt 45s but with squats. We did 15 squats to the halfway point, then 15 from halfway to all the way down, and then 15 full squats.
Lunges x10 each leg
No Surrender x10
Air Squared x10 IC – Basically it’s a wall sit but without the wall, so you’re just holding squat, while doing overhead claps in cadence
Al Gore x10 IC
Apolo Ohno x10 IC
Box Jumps x10
Slow Squats x10 – Down slowly on the 1, 2, 3 count and then come back up on the 4
Monkey Humpers x10
To take a break we worked in some shoulder work:
Plank routine – Started by holding normal plank for a silent count, then brought our hands together for a diamond plank, back out to standard plank, then to wide grip plank, then back to standard plank. About 30-45 seconds total.
Air presses x10 IC
Plank routine
Air presses x10 IC
After the shoulder work we rinsed and repeated it all. This got us to around the 30 minute mark.
The last routine we did was something I found on the exicon called Sleep Walkers 1 2 3. We started with 1 squat, 2 toe touches with each leg, and 3 lunges. The second set was 2, 4, 6 and then 3, 6, 9 and so forth until we were at 10, 20, and 30. This took a lot longer than I was anticipating and brought us to the 45 minute mark.
Mary:
OYO today. Out of respect for PAX’s time I didn’t want to keep them past time. I read the list of exercises I was planning on doing for Mary and told them they could do them on their own if they wanted.
Announcements:
None this morning but between then and now Wake County has issued the stay-at-home order. We all know about it by this point, I’d hope. Tomorrow morning will be the last day for outdoor AOs. This AO has been added to the Q Sheet and we’ve already got one HIM signed up to Q on Monday. Let’s share the love and get creative with our workouts.
T-Claps (Recognition):
H1N1 has consistantly been watching the videos of the live feeds later at night and getting his work in. He thanks me but, really, thank you brother. It’s you guys that are the driving force behind me doing this. I’m glad it’s been helpful and am hopeful it’ll continue to be in the coming weeks.
Prayer:
All of our healthcare workers that are out there fighting the good fight. They’re running low on protective gear so pray that they get all they need.
Lets finish this week off strong tomorrow. I’m up for the 5 pack Q! I’m also really looking forward to sleeping in on Saturday. See you in the virtual gloom.
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