Leg Day at Old School

Wirenut reached out looking for someone to Q and keep an eye on Old School while he was at the beach. I gladly obliged for my first Q at Old School in a while. I missed leg work earlier this week so I figured what better way to kick off July than with some sprinting, plyometrics, and other “Wojo stuff”. Great crowd this morning, let’s get started!

Warmup: SSH, Don Qs, hip rotation stretches, and some runner stretching to get the hammies loose. We quickly moved over to the shelter to do some leg swings and finish loosening up the hips.

Slaw was nice enough to bring some cones for me to layout some markers. The soccer field was pretty wet so we used the upper parking lot instead. I laid the cones at our starting line as well as around 25 and 50 yards out.

High Knees to the last cone, then Butt Kickers all the way back x3
High Knee Skips to the last cone, walk back (x2)
Exaggerated stride to the last cone, walk back (x2)
Exaggerated stride to the first cone, roll into a sprint (x2)
Full Sprint to the last cone (x3)
Full Sprint to the last cone and half-way back (x2)
Lunge walk to the first cone (x2)

Time to circle up for some plyo-work:
10 Jump Lunges (x3)
10 quick jumps (with a partial squat) (x3)
10 Tuck Jumps (x3)
10 – Quick SSHs without the arms (x3)
5 – SSH Tuck Jumps (without the arms) (x3)
5 – each leg – one leg quick jumps (x3)
5 – 4 quick jumps and 1 one leg tuck jump each leg (x3)

The legs seemed sufficiently destroyed at this point so we moved back into some stretching to loosen things up.

Now for classic bootcamp work to finish the workout.

Escalating 4 Corners – the exercises were chosen by the PAX. 10 Burpees, 20 Merkins, 30 LBCs, 40 SSH (well, I think that’s what we called)

Circle up for 2-3 minutes of Mary and Time was called!

Thanks for the opportunity to lead you all this morning.

Prayers: Norwood, Huck, Ratchet’s family, Hacksaw, Travelers, Brillo, Sarlacc