Because One-Niner always seems to skip leg day at the gym, I decided to bring leg day to him!

Warm Up:
LSS: 10
Front Lunge: 10/each leg
Sumo Squat: 10
Side Lunge: 10/each leg
Rinse & Repeat cycle 2X

The Thang:
Mosey to dragons back for a fun filled leg day marathon. Total of 10 trips up (validated by ringing of the gong) with 5 seconds rest after all PAX makes it to the bottom.

Hill sprint variations:
Sprint up / job down
Shuffle left side / jog down
Sprint up / jog down
Shuffle right side / jog down
Sprint up / jog down
Back Peddle up / jog down
Sprint up / jog down
Lunge up / jog down
Sprint up / jog down
Broad jump half way up – calf jump 2nd half up / jog down

Mosey to the Arsenal

Box jumps: 10
Back pulls: 10
1 Leg Squats: 10/each leg
Negative pull ups: 10
Rinse & Repeat cycle 2X

Russian Leg Curls: 3 sets of 5
Back sit ups: 2 sets of 15

Moleskin:
Simple note to all: Don’t be afraid to reach out to our F3 brothers and keep them accountable. Simple call, text or email will go a long way! Aye!

Bounty Hunter over and out!