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
The ODD numbers must be done in order of sequence. 1,3,5, etc. the EVEN numbers can be done in any order you choose. Once you start the exercise you must complete that exercise before moving on to the next number (Even or Odd). The timer is set for one hour. You must keep track of your points for a total tally at the end of the hour. If the exercise is not completed before the timer runs out, you do not get ANY points for completion. During the workout, the PAXs that are running can pick up any man’s six on any of the EVEN exercises. (*note* If you are bear crawling and get tired you cannot walk around the track to complete the 400m. It’s a 400m bear crawl…not a 100-meter bear crawl and 300-meter walk).