Friday’s a Great Day for Leg Day
Warm Up:
- March-in-place (in cadence)
- High-knees (in cadence)
- Butt-kicks (in cadence)
- Heisman’s (on my up)
- Double Heisman’s (in cadence)
- Side-straddle hops
- Frankenstein’s
- Willie Mays Hayes
- Buns of Steel! (don’t ask…)
- Good mornings
Heavy Warm Up:
- Slow squats (in cadence)
- Pulse squats (in cadence)
(Hold the Squat Position):
- Sir Fassio arm circles
- Seal claps
- Overhead claps
- Hallelujah’s
- Moroccan Night Clubs
- Tighten the circle, do Slam ball passes in squat position
- Green Sally Up (the whole 3min 25sec):
The Workout:
Session 1, Round 1
- (25) STRAIGHT CALF RAISES
Stadium Stairs
- Lateral duck walk w/ squat (right lead)
- Lateral duck walk w/ squat (left lead)
- 1 flight walking kickbacks singles
- 1 flight walking kickbacks doubles
Session 1, Round 2
- (25) INWARD CALF RAISES
- Rinse and repeat stadium stairs
Session 2, Round 1
- (25) OUTWARD CALF RAISES
- (1) flight stadium sprint singles
- (1) flight stadium sprint doubles
- (2) flights stair burpee/pushup combo
Session 2, Round 2
- (25) STRAIGHT CALF RAISES
- Rinse and repeat stadium stairs
Session 3, Round 1
- (25) INWARD CALF RAISES
- (1) flight walking lunges singles
- (1) flight walking lunges doubles
- (1) flight crossovers left
- (1) flight crossovers right
-
(1) flight in-n-out jumps singles
Session 3, Round 2
- (25) OUTWARD CALF RAISES
- Rinse and repeat stadium stairs
Session 4, Round 1
- (1) flight side shuffle left
- (1) flight side shuffle right
- (1) flight two foot jumps singles
- (1) flight two foot jumps doubles
No Mary…have a nice day.
Announcements:
- Travis Manion Foundation this weekend: https://www.travismanion.org/events/manion-wod/f3-south-wake/
- Rubiks’ Friday Night street outreach ministry tonight, 4/26 and every 4th Friday
Prayer:
- Safety and success for Rubiks’ street ministry
- Safe travels to GA for Buffalo and his wife’s anniversary
