Ten men started out their week at Lake Lynn Community Center with a Leap Day Workout.  We had an extra day on the calendar …. so, what to do?  Well, another F3 workout of course.

Leap Day Facts:

  • It actually takes 365.2422 days to complete a complete orbit around the sun.
  • There is a leap year every year that is divisible by 4, except for years that are both divisible by 100 and not divisible by 400. The years 1700, 1800, and 1900 were NOT leap years.
  • In Ireland, Feb 29th is Bachelor’s Day – when women propose to men. If the man refuses the proposal, he is fined.  In parts of Europe, if a man declines the proposal, he must buy the woman 12 pairs of gloves.
  • The Summer Olympics are always held in a leap year.
  • If you are working on Leap Day, and you are paid a set salary, you’re basically working for free.
  • Today is Justin Bieber’s birthday.

Warm-up:  Run to Ray Road, u-turn, and come back on the sidewalk.

Circle up for warm-up exercises in the parking lot:

  • Side shuffle hop, Good mornings, Sumo Squats, Windmills, Merkins, Sir Fozio Arm Circles (with thunder claps)

First Event: Partner up … size does not matter

  • First Round: Wheelbarrow down the parking lot – Run back – Repeato – switching roles.
  • Second Round: Karaoke down the parking lot – Karaoke back
  • Third Round: Lunge down the parking lot – Frankenstein walk back

Second Event: Modified Jack Webbs – 4 Parts: Merkin / Plank Jacks / Mountain Climbers / Air Press

  • 1,2,3,4   (1 merkins, 2, plank jacks, 3 mountain climbers, 4 air press)
  • 2,4,6,8
  • 3,6,9,12
  • 4,8,12,15
  • 5,10,15,20

Third Event: Partner up.

  • First Round:  First guy runs up the stairs and to the 2nd light pole / return.  Second guy is doing LBCs.  Count to 200 – cumulative.
  • Second Round:  First guy runs up the ramp, through the dugout, around the bases, and back. The second guy is doing squats.  Count to 200 – cumulative.

Fourth Event: 7’s on the Hill

  • Bobby Hurleys (Squat, Slap the ground, then jump shot) – Merkins at the top
  • Run 30 yards to the hill.  After 1/3 of the way up the hill, bear crawl up the hill
  • Perform the Merkins and then crawl bear down the hill to the cones.
  • Run back to the starting line.
  • Plank when you are finished

Fifth Event: Run to the wall

  • People’s Chair … hand the ruck down the line:  2X
  • Balls to the Wall – 10 count per man

Sixth Event: Move to the shelter. Step-up, Dirkens, Dips  – 15 count each

Mary – Dealer’s choice – ten count each

  • Poke the hole, Freddie Mercury, Homer-to-Marge, Jump knees, burpees, and an assortment of other fun ab exercises.

Name-A-Rama

Announcements

  • Bull event – approximately 4 hour workout – Saturday, March 5th

Prayers

  • Three Doors Down – Uncle Pete – Brain surgery
  • Bob Ross’ Mother
  • Three Doors Down took us out.

Thanks for the opportunity to serve as your Q.  I enjoyed the workout.

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