01.16.23 Leg Day

AO: Lightningrod

QIC: Leprechaun

PAX: Goon, Lumbergh, Red Curry

Conditions: Dry and cold. Frost on the windows.

Warm up

  • Mosey to the field with coupons
  • Side straddle hop
  • Toy Soldiers
  • Air squats
  • Squat hold knee press
  • 3rd graders
  • 10 burpees

The Thang

Block 1

  • 10 Deadlift
  • 15 Coupon swing
  • 25 Squat
  • 15 Squat jump
  • 10 Calf raises
  • Run 200 m
  • x3

Block 2

  • To the 20 yard line
  • Walking Lunges down
  • Broad jump back
  • x2

Block 3

  • Sprint across field
  • Walk back to start
  • x3

Finisher – In Cadence

  • Hold squat
  • Hold squat over right leg
  • Hold squat over left leg
  • Pulsing Squat


On MLk day we talked about the role we play in leading conversations that give representation and create more equity for those who are typically marginalized.

As men and leaders we have a responsibility to stand for those who are less fortunate or who did not come from privilege in the past and to take action in creating space for inclusion.

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