Archives: Leg Beaters

  • When: 20190618
  • QIC: Buoy
  • The PAX: Buoy, Dreamliner
  • Following Father’s Day weekend, 2 PAX arrived to Duck Duck Goose (DDG) ready to workout. YHC decided to make it a leg day.

    • Ballerinas 15 IC
    • Squats 15 IC
    • Smurfs jacks 15 IC
    • Daniel sons 10 IC

    The Thang
    YHC got things started with a mosey around DDG pond immediately followed by:

    • Aiken Legs: Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).
    • Bolt 45s: Begin with 15 squats full standing position down to halfway position and return. Then go from halfway down position to full squat position and return up to halfway position 15x. Finish off with 15 full squats or jump squats.
    • Lunge 15Yds to the flag and back
    • Aiken Legs 15Reps
    • Bolt 30s
    • Lunge 15Yds to the flag and back
    • Aiken Legs 10 Reps
    • Bolt 15s
    • Broad Jump to the flag and back
    • Mosey around DDG pond w/ a pitstop at each bench completing 20 squats. Followed by another round of Aiken Legs and Bolts. Wrapped the Q up with Quad P Plank.
    • Flutter Kicks 20 IC
    • WWII 20 IC

    YHC expressed how important it is as men to be productive and engaged in their marriage, family, and community. We are the blocks of the foundation while everyone else is the mortar holding it together. It takes teamwork and communication to make it successful.

    F3 Hampton Roads