Leg Day at The Firehouse

AO: The Firehouse

When: 04/17/2018

PAX: Rueben, Dash, Skynyrd, Beans, Fud, Lego

QIC: Beans

Stepping out this morning it was hard to tell if it was mid April or January.  No bother.  Near freezing temps didn’t stop 5 PAX from showing up for this VQ.  Pulling into The Firehouse we were greeted with a new face.  Wasn’t expecting an FNG this morning.  But the more the better.  Welcome FNG Fud.  5:30 on the dot, time to mosey around the parking lot.

Warm up

SSH x 15 IC

Cotton Picker x 10 IC

Hillbilly x 15 IC

Copperhead Squats x 15 IC

 

Time to grab a coupon to start warming up the wheels.

Bolt 45’s with coupon followed by Colt 45’s
By now the legs should be warm.

 

The Thang

11’s Bernie Sanders style:  Squat thrusters with coupon at the bottom of the hill.  Run backwards up the hill to be met with some berpees.  Didn’t take long to FEEL THE BERN!!

Mosey to the bottom soccer field.

Suicide runs to the near goalie box, mid-field, far goalie box, far sideline.
Runs on the first half of the field were……..backwards.
Oh and we paid the toll between each run.
10 Lt Dans
20 Merkins
30 LBC
40 Peter Parkers
50 Star bursts

Mosey back to the pavilion.

Dips x 15
Derkins x 15
Leg raises x 15

 

Mary

Box Cutters x 15

American Hammers x 15

Swimmers x 15

COT

Welcome FNG Fud.  Looking forward to having you back.
Reminder of the 3 year anniversary cookout and continued success at The Zoo.
Prayer requests from Rueben, Skynyrd, and Lego

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