07/11/2023 - den - Leg Day Featuring LT. Dan

AO: The Den

When: 07/11/2023

QIC: Partly Cloudy


Number of Pax: 13

Number of FNGS: 0

Pax Names:

Dr. Doolittle, Chocolate Chip, Choo Choo, Shrinky Dink, Belles, Foster, Black Jack, Homestead, Sun Bum, Starfish, Sun Rise, and Spartan


What a wonderful crowd we had at the Den today!  I warned everyone well in advance that we would be working those legs today and the ladies embraced it!
We warmed up with Michael Phelps, Gorilla Swings, Gate Swings, Jumping Jacks, Calf Raises, Hillbillies, Butt Kicks, and a lap around the island and back.  Then we got started!
We split into 2 groups.  One group stayed at the mats and cycled through leg exercises.  The other group did LT. Dan down to the island and back.  Then we switched!

The exercises:

11 Squats

11 Deadlifts

11 Fire Hydrants

11 Donkey Kicks

11 Inner Thigh Leg Lifts

Lt. Dan is 1 squat followed by 4 walking lunges, then it accelerates.  2 squats, 8 walking lunges.  3 squats, 12 walking lunges.  And it continued to 10 squats, 40 walking lunges or until we were back to the mat.

We did this whole again, but only did LT. Dan down to the island and ran back.  This gave us time to do our Ab finisher followed by 2 minutes of stretching.

Ab Finisher: 30 secs each

Hip Dips

Mt. Climbers




Russian Twist

Flutter Kick


Side Plank Hip Raise Left

Then Right

We stretched real good, snapped a pic, and circled up for COT!  It was great to see Black Jack at The Den!  Also great to see Homestead, Sun Bum, and Starfish – welcome ladies!!!


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