If you skip leg day, make up for it one posting

by | Oct 23, 2019 | Backblasts | 0 comments

  • Jenny ran
  • Carpet Bagger Showed up for #2ndF

6 Pax showed up on a truly cool night on the promise of no running but doing a power and explosion workout that would affectionately be known as the Lt Dan workout.   Why Lt Dan, thank you for asking.  I called it Lt Dan becuause you can't feel your legs after the workout. I know its insensitive but its a movie so relax. 

Also – the musical selection for the evening was the SoundTrack to the movie 'Judgement Night'.  There were some strong disagreements on the merits of rap and metal. 

Warm O'Rama

  • Jog up the 1st floor 
  • Taraoke left then right the next 2 floors
  • Quadraphelia up the next
  • Jog it to the top deck

The Main Thang

  1. Round 1 and 2 – 45 seconds on, 20 seconds rest
    • Using a furniture slider do a side lunge and then pull your trailing leg into your body using the resistance of the slider – One set left leg, one set right leg
    • Using the 10 lbs slam ball do a long Vup touching the ball down to the ground and then up to your feet
    • Using the Plyo box on the low side – keep your one foot on the box at all times. Do a step up into a runner's pose – One set left leg, one set right leg
    • When Strutter joined after traffic delays we added a 15 lbs slam ball Dixie Twist
  2. Round 3 and 4 – 45 seconds on, 20 seconds rest
    • 15 lbs slam ball Dixie Twist
    • 20 lbs handle ball squat and press
    • 30 lbs kettle bell lunge and tap the KB
    • Place both feet into the heavy resistance bands and march in place
    • Use the 120 lbs band that was strapped to the wall. Run in place with high knees while leaning forward.
    • Using the 65 lbs monster band, stand on the bands and do a hamstring pull 
  3. Round 5 – Do Round 1 but with 30 seconds on and 15 seconds off
  4. Round 6 – Do Round 3 but with 30 seconds on and 15 seconds off

Recover, recover

The Nekked Man Moleskin

  • Judgement Night really failed to launch as a new breed of music
  • Strutter is struggling with his knee but please make sure you like and follow the instructions on his most recent post
  • Hand should be in top notch shape for the Tuna this weekend after smoking his legs
  • Lots of mumble chatter was enjoyed due to the cool weather and low humidity.  
  • Prayers up for those that are suffering and in terrible weather as acts of nature take their toll throughout the world. 

Submit a Comment