thepatriot Long Leg Days

Date: 2025-09-22
AO: thepatriot
Q: Trademark
PAX: Big Short, Prestige, Bob the Builder, citrus, Fiddler, SAAS, Rim Fire, Ice Tea, CableGuy, Lazlo, DoorDash, Wedding Singer, Smokey, Hops, Memento FNGs: None
COUNT: 17
WARMUP: SSH, IW, HB, Arm Circle, Circle Arm, Michael Phelps, WMH, Cherry Pickers, Leg Stretches THE THANG:
Station 1 – Run, Karaoke, Sprint, Karaoke x 100m (2x)
– Motivator 5-8 (counting)
– Jump Squat 10x
– Alternating Front Lunges 10x IC
Station 2 – High Knees, Sprint, Butt Kicks, Jog x 100m (2x)
– Chain Breaker 10x IC
– Ten and Two 10x IC
– Alternating Rear Lunges 10x IC
Station 3 – Mosey to School
– Alternating Step Ups 10x IC
– Bulgarian Split Squat 5x each leg IC
– No hands sit down and stand up
Station 4 – Mosey to new station
– Wall Sit Double Leg
– Wall Sit Right Leg Only
– Wall Sit Left Leg Only
– Mosey to Field

MARY:
– Flutter Kicks 20x IC
– LBC 20x
– Toy Soldier 20x IC
– Freddie Mecurity

ANNOUNCEMENTS:
– Check the channel

COT: Life is messy. We can celebrate our successes and ask for help with our problems.

Tags: thepatriot, Big Short, Prestige, Bob the Builder, citrus, Fiddler, SAAS, Rim Fire, Ice Tea, CableGuy, Lazlo, DoorDash, Wedding Singer, Smokey, Hops, Memento