11 PAX posted.  Moist 67 degree leg day.







Pew Pew


Cubby Blue


Crabby PO QIC

Warm up:

SSH X 50 as a group

Arm Stretches

Hand Release Merkins X 10 OYO

Leg Stretches

Grass Pickers IC X 15

Mosey to the Happy Place


  • Leg-Tona 500

5 leg exercises, with 20 reps, done in 5 sets.  = 500 reps of Leg exercises.

20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Skaters, 20 Squat Jacks.

After each set PAX ran 100 yards down and Imperial Walkers back.

  • 1 round of Leg Blasters. (20 Squats, 10 Lunges each leg, 10 Jump Lunges, 10 Jump Squats)
  • Calf Raises x 30


Leg Lifts IC x 10

LBC IC x 30


11 PAX showed up for the inaugural running of the Black Cat Leg-Tona 500. YHC came across this workout on twitter courtesy of our brother Smude from F3 Suncoast.     The weather was wet but that did not stop the PAX from hammering through the workout.  Workout was good and YHC is almost certain there will be some leg soreness in the morning. Popeye, like a good Scout, was prepared with his hat this morning for the rain.  A couple name changes for were thrown out there:

Gilligan Image result for gilligan hat


Image result for wilson home improvement hat

But for now we’ll stick to Popeye.  Until next time….



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