Flip Your Fate
July 6, 2018
After the Fourth
July 7, 2018

She’s Got Legs…

  • When: 07/07/2018
  • Q: City Chick
  • Pax: BlueBerry, Snap Shot, Chop Stix, Carry On, Cha Cha, Warrior, Cup Cake, Splash, Java, Pun Intended, Kanye, The Fuzz, Big Sky, Tiny Dancer

It was time for a leg focused workout this morning at Capitol Punishment. 16 Pax and 4 FNGs hammered it out in the humidity for a serious sweatfest!

Warm up
Squats, High Knees, Butt kickers, two times up and down the house, toy soldiers

The Thang
Hop Suicides up the steps (hop up on step, back down, two steps, back down, three steps, back down and so on)

Jog to the circle monument:
20 single leg squats on to the bench Leg 1
20 step ups leg 1
20 single leg squats leg 2
20 step ups leg 2

Jog to the back of the house
Sprint to the street, lunge walk back

Jog to the front of the house
Dead lifts up the house


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