Leg Day – Maybe You’ll Even Get a Hummer?

I re-committed to running another half marathon – a “thon” to Sargento. I began that journey in late 2022 only to have South Point schedule their athletic awards the same weekend as the Austin Thon, causing our trip leader to cancel. Ooompa takes the Texas bull by the gonads and commits in 2024 and that prompted Sargento to go for his Texas state running event once again. Now comes the physical and mental challenge of committing to that training (Again!). My last “thon” sucked because I failed to train properly. This time, I’m trying a new approach which is to strengthen my legs so they will be prepared for the mileage. I’m in week 2 of multiple leg focused workouts. Lots of squats, Romanian dead lifts, and Bulgarian split squats…basically any European based leg exercise. I decided to share this fun with the PAX attending my Q at the GasHouse. An hour of leg work and we only ran a mile and a half. I only did 20 total upper body reps. If there was ever a Q built for Quiche, this was it but alas, he probably chased Buckeye for another hypothetical half marathon. But here is the good news, Spiderman posted on a Saturday. The Bulldog Q wanted some sunlight, and it was a pleasant surprise.

Warm-up:

• Good Mornings, Toy Soldiers, Imperial Walkers, Side to Side Lunges and MNC’s all IC x 10
• Pledge
• Mosey

Five men followed me out of the parking lot and we headed to the front of the First Presbyterian Church at the circle. Leg day began with 5 jump squats then run the circle to the benches to do 10 Jump ups, run to the top of the circle, 5 jump squats, then 10 right leg step-ups, top of the circle for 5 jump squats, back to the benches for left leg step ups; top of the circle for 5 jump squats, then to the benches for 10 glute bridges. We repeated that routine.

Time to stretch. When Wojo Q’s his speed workout, I like that he does a warm up and then builds with stretching before adding the next phase. I demonstrated some hip mobility movement that can free the hips and upper thighs. We did some patented right over left followed by left over right. We then worked on calfs and hamstrings followed by glutes. This was done to limit some soreness from leg day.

Thang #2 – mosey to the rear of the church where there were 6 stations, only one card failed to be marked by the Q (q-fail).

1. Regular Squat – use kettlebell in any position
2. Deadlifts with 30 lb DB
3. Elevated front lunge left leg w/ 20 lb DB
4. Elevated front lunch right leg w/ 20 lb DB
5. Alternating Side Lunges w/ 30 lb DB
6. Heel Elevated Squats using the curb (no weight)

We all ran through this routine three times. Each round was 40 seconds on and 15 second rest. Without counting this was perfect for mumble chatter – which ensued into a variety of male subjects and humor. Roscoe found some Slavic leg competitions to entertain he and Whoopee…Spiderman surprisingly remained quiet and pushed through. JJ lamented over the Tarheels supposed improvement in defense,  Whoopee shared he was going to be in a car for 7-8 hours to Nashville with his M and daughter taking her back to school. Whoopee had done such a great job helping his wife recover from surgery, it was suggested the return home trip could bring the just reward of a road hummer (What on earth?!) Yes, the mere mention of this activity had all of us aging men reach deep into the memory banks for those dating years when such a concept actually had a snowballs chance in hell of happening. Man, leg day does challenge the mind.

We stretched a second round. Thang #3 occurred at the Youth PAD using the half wall for 5 Bulgarian Squats R then L then we lunge-walked through the porch and once at the other side of the parking lot, we did 10 Mike Tyson’s just to say it was not all legs. Two rounds of that were enough and it was time to mosey back. We had 3 minutes to spare – I introduced the bicycle pretzel crunch to much delight, followed by dollys and flutter kicks. Tube piped in with American Hammers and Spider/man finished it off with none other than Peter Parkers.

Announcements – Next Saturday at the GasHouse, Defib is digging into Hell and bringing a shovel full of Annihilation; it is best if you plan to fart-sack b/c pre-annihilation was awful. Crowders Mtn Hike next Sunday 8/27 meeting at the parking lot at 0800. Pack light as this will be a lengthy ruck ridge to ridge.  Sunday, 9/3 is the Coconut Horse Derby where Flintstone’s belt is on the line. I hear Gold Digger is not competing, so this opens things up for a competitive push of 5 miles. The next morning at 0700 at The Fuse (that is the big stadium down from the Leather and Lace – in case some of you need a landmark – we’ll have a Convergence inside the stadium. Parking is behind the field. Look for a re-post of the pre-blast b/c there seems to be confusion.

Prayers – Turtleman is battling his ass off…keep lifting him up; Norwood is recovering, a football player from Forestview was carted off the field, get well Mayor and Def Leppard, and there were a few more. I took us out.

Quiche – we missed you but you are loved in your absence.