Building Legs to Show Off the Short Shorts

Preamble:

Coming off a great evening food, drink, fellowship and a sendoff of one of our brothers, with other PAX from F3 Alpha, the morning came quicker than anticipated.  YHC luckily had prepared this BD in advance and knew it was going to be legs focused.  What better way to ensure the range of mobility and showing off the not so stellar leg muscles than showing up in the 3 inch split running shorts to plant the shovel flag and start.

Warm-O-Rama:

Getting right into it…

Forward and Backwards arm circles

Weed Pickers x 15

Hillbillies x 15 (Couldn’t tell if Rusty was excited or disturbed as he saw YHC do these in the short shorts)

The instructions were given, the music turned up, and the BD commenced.

The Thang:

Run to the Gazebo. 

Done in succession with no rest —

10 Merkins

1 Round of Aiken Legs:

20 Squats

20 Box Jumps (changed to jump squats)

20 Lunges (10 each leg)

20 Split Jacks (10 each leg forward)

10 Merkins

Run to the Pull up Station

Done in succession with no rest —

10 Pull-ups (2 PAX at a time – while all others plank)

10 Merkins

1 Round of Aiken Legs:

20 Squats

20 Box Jumps

20 Lunges (10 each leg)

20 Split Jacks (10 each leg forward)

10 Merkins

One particular PAX was expunging the night before and was leaving trails of strawberry margaritas!!!  Properly called out.

Run to the Gazebo (Long way around) and Rinse and Repeat Merkins and Aiken Legs.

Question by YHC as Enter Sandman played over the speaker?  Who was the HOF Baseball Player given that nickname.  Unfortunately, the first couple PAX voluntold didn’t know the answer and the penalty was 20 Merkins on the front and back of the Aiken Legs.

Run to the Pull up Station and Rinse and Repeat the Pull Ups, Merkins, Aiken Legs again.  

Sprocket turned into a rocket and kept doing more push ups…and more…and more until the 6 was finished!  (Memo to YHC: Need to make the workout harder for him next time.)

Run back to the flag

Finish with circle of men – pass the coupon around

Chalupa led us in a round of LBCs for last minute….and TIME.

COT:

Murph Workout is extra credit Saturday, 7am at Bad Apple.  Prayers for Jack Schultz, (Sprocket’s FIL) and Zima’s Uncle by marriage.  Please continue to lift them up.

Naked-Man Moleskin:

Just another great morning that got me out of bed after a little extra curricular activities last night.  It’s always my pleasure and privilege to lead these men in a BD and make it challenging, but fun.

Woodrow…Out.