Friends don’t let friends skip leg day

The crowd looks a little light this morning for PainLab. Word must have gotten out that we were doing legs. But a few good Hims showed up to accept what I was serving for breakfast. Defib starts by saying his back hurt, but that’s not going to affect him dishing out an ars whoopin! They sprint off after doing just 10 Side straddle hops. Get you some Bootcamp!

I tell the girls that I hurt my shoulder at the gym, so there will be no need for a coupon. Let’s meet in the circle and get started. I start the Bose off with some Van Halen as we circle around. We start a warm up with a few exercises as I let them know that it is leg day 🦵. 

Set 1: 45/15 Frog squats, Romainian deadlift, baby makers, wall sits, Bulgarian split squats, Sumo walks forward/backwards, switching lunges. Rinse & repeat

Set 2: 45/15 squat side leg raise, wall sits, assisted pistol squats, back/forth lunges, kickbacks, elevated side squats, courtesy lunge. Rinse & repeat

Set 3: 45/15 butt kicks, crab walks sideways, all sits, lbc’s, star crunches, rev-lbc’s, Superman pullups. Rinse & repeat

Good work sheep! We had some good mumblechatter and some complaining, but most of all we were glad to be able to get up, meet up and sharpen up our skills. Thank you God!

Prayers were mentioned and recorded by Defib, but I just wnated to say a prayer for an old high school buddy that lost his life this past Wednesday on a motorcycle accident. RIP Rusty Barker. Prayers go out to those two teenage daughters that just lost their father.  I pray that it is in God’s plan that I am here for my little girl until she no longer needs me 🙏