Tag Archive for: Line Drive

Leg Day at Sheepdog

/in /by

FNGs: No

Warm Up:  SSH, frankenstein, good morning, willy mayes hayes, some noname straight leg stretch

The Workout:  Though the end of this oppressive summer humidity can’t come soon enough, the focus for YHC is moving toward climate relief and higher mileage runs.  Time to prep the legs for the task ahead, so I copy/pasted a tried and true leg-centric workout straight from the P90X routine of ye olden days.

Proper form was stressed – quality over quantity.

  • Mosey to the benches on the side of the school for Bulgarian split squats, 15 ea.
  • Found a curb for calf raises.  25 each , I think.
  • Mosey to the rear of the school for Speed Skaters, 20 (?) each.
  • Mosey to the right side for People’s Chair, 60 second count.  YHC struggled with keeping proper form on this, validating his decision to work legs b/c they’re weak af.
  • Mosey to the front entrance for reverse lunges, 15 each.
  • Side step lunges, 15 each.
  • Mosey back to the start for single leg deadlift squats, 15 each

Mary:  Just stretching those legs out.

Announcements:  Nope

T-Claps (Recognition):  I had the pleasure of watching 16-Bit being a great example and role model to his son today.

Prayer:  16’s Dad’s health

Chad1000x at Purple Cobra

/in /by

FNGs: none (we did hear a coyote in the woods, but I guess it didn’t want to join)

Warm Up: side straddle hops, hill billies, imperial walkers, Frakensteins, squats

The Workout: The Chad1000x hero wod honors Chad Wilkinson, a Navy SEAL who committed suicide after serving for 21 years, and all veterans who struggle with mental health.

The workout calls for 1,000 box step-ups completed as a team, partner or individual for time. We opted to work as a team and did step-ups for 30 minutes. We lost count along the way, but are pretty sure we hit our goal. Solid work all around.

Mary: popcorn Mary followed by stretching

Announcements: Midget’s raising money for Holly Springs Food Cupboard

T-Claps (Recognition): All of the veterans in our F3 community! Thank you for your service!

Prayer: 16-bit’s mother and grandfather, 16-bit traveling