Legs of Fire
AO: Grindstone
When: 2025-11-10
QIC: Whiplash
PAX (13): Big Sandy, DirtyMO, Flambeaux, Grimace, Hail Mary, Jugdish, Laimbeer, Marsha, Relient, Snowman, Swiper, Vanna, Whiplash
Preamble:
KEEP MOVING!
Warm-O-Rama:
- 20 Imperial Walkers
- 20 pogo hops
- 10 Willie Mays Hayes
The Thang:
Block 1:
- Lunges to each light pole
- 15 Side Straddle Hops
Block 2:
Partners share the reps; one works while the other runs loop around parking lot.
- 300 Jump Squats
- 200 Bonnie Blairs
- 100 Prisoner Squats Hands locked behind head → chest tall → deeper burn in quads.
Block 3:
Complete 3 full rounds of:
- 20 Speed Skaters
- High knees across parking lot
- 20 Lateral Lunges
- Bernie Sanders back
Block 4:
- Side shuffle down parking lot
- Broad jump across parking lot
- Side shuffle back up parking lot
Block 5:
- Bulgarian split squats AMRAP for 6 minutes (alternate legs on the minute)
- Indian run back to the flag
COT:
KEEP MOVING! Don’t sit in the feelings and pain so long that you forget how to move. If you don’t feel like you can move, get a brother to carry you.