Frog Pond Friday Back Blast – Circuit City
February 9, 2018
Pass the Torch – An Olympic Inspired Run
February 9, 2018

Legs for Days

  • When: 02/07/2018
  • Q: Safari
  • Pax: Tigress, Bomber, Hurkie, Lois Lane, Bling, Flossy, Faith, Splash, Otis, Bracket, Hershey,

Its always a good time when I get to see my ladies from YBR. They put in the work and love to push the limits. Thanks for having me. Heres how it went down.


Conditions: 52 with a few sprinkles


Warm Up:


JJ 10 IC

Butt kickers 10 IC

High knees 10 IC

Imperial walkers 10IC






x10 calf raises each step for 16 steps

Top of the Stairs x10 Bobby Hurleys

Run to the bottom

x10 Pushups


x10 squats each step for 16 steps

Top, 10 situps

Run to the bottom

x10 pushups


x10 lunges every other stair alternating legs

top, x10 russian twists IC

Run to the bottom

10 pushups


Walk backwards upstairs. Repeat x5

top, x10 sumo squats each step

run to the bottom

x10 pushups


Jump squats up stairs

x20 monkey humpers (cos Bling loves them)

Run to the bottom

x10 pushups


x60 glute bridges



x10 crunches

x20 flutter kicks IC

x10 BGS

x10 heel touches each side

x10 russian twists IC

x10 bicycle crunches each side

x20 reverse cruches


Count and names

Prayer and Devo






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