My Aiken legs

DATE: 5/19/2018

QIC: Stark

AO: Union Station

PAX: Stark, Dial-up, Huggies, Sandbag, Convoy

5 pax came out to get stronger on  this beautiful morning.

Warm-up

We started w a quick lap around the parking lot followed by:

SSH x20

Windmills x10

Mountain Climbers

GoodMornings

The Thang

 

I will admit, I was lazy and I really like the BLIMPS circuit, and the guys that come on Sat have not gotten a chance to do it yet, but I really wanted a good leg workout.
So the Aiken BLIMPS were made!

The Qs mistake here was doing it backwards, so lets call this BLIMPS Aiken!

It consists of  6 stations down the track.

Burpees x5

Lunge Jump x10 each leg

Imperial Walkers x15 each leg

Merkins x20

Plank Jacks x25

Squats x30

Then sprint back And do a round of My Aiken Legs:

20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

After round 1, the Q called an audible to cut the Aiken Legs down to:

10 Squats, 10 Box Jumps, 10 Lunges (5 each leg), 10 Split Jacks (5 each leg forward).

Rinse and Repeat x5

You know its a good circuit when the PAX comments that the burpees were the easiest station!

From there, we ran to the Qs truck where some cinder blox were waiting.

Time for another quick circuit:

Round 1: 21s (7 curls 1/2 way up, 7 curls 1/2 way to top, 7 full curls), Followed by 15 Tricep extensions.

Round 2: 21s followed by 15 kettle bell swings.

Round 3: 21s followed by Bent over rows.

Mary:

Can’t finish it off w/out a quick mary.

Russian Hammers x50 (25 each side)

LBCs x30

30 second plank

11 Merkins

15 left side/ 15 right side

Back to 30 second plank

11 Merkins

15 left side/15 right side

COT & BOM
And we are done!

 

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