An Ode to Tony Horton

/in /QIC:

PAX:  EC – YHC, Breach, LED.  ME – Pumps, Sunshine, 2 Dollars, Sprinkler, POTS
Warm Up:  Two laps around the building, SSH, Frankenstein, good morning, cotton pickers
The Workout:  The selfish streak continues.  I’m training for a mountain race with heaps of elevation and felt I needed a good old fashioned legs beat down, so I jumped on the open Q spot last minute to serve my needs.  The plan was to use a P90X legs routine that always left me with jello legs, with some filler modifications.  PAX were advised that quality > quantity, form here is paramount, and to focus on slow, controlled movements.  You’ll get more out of 4 proper reps than 10 sloppy reps.

Two leg sets, mosey for merkins/core, repeat-o.  These may have F3 names, but whatever:

  • Bulgarian split squats, 24 reps each side
  • Calf raise squats, 25
    • mosey for merkins/core
  • Super skaters, 25 ea
  • People’s Chair, 90 seconds
    • mosey for merkins/core
  • Step back lunge, 15 ea
  • Alternating side lunge, 15 ea
    • mosey for merkins/core
  • Dead lift squats, 20 ea
  • 3-way calf raises, Toes forward, toes in, toes out (15 fast, 10 slow ea)
    • mosey for merkins/core
  • 3-way lunge, 5 ea
  • Jump squats, 12

Mary:  None
Announcements:  Sprinkler’s basketball Q tomorrow, 3-Alarm successful surgery
Prayer:  Lipstick M, unspoken