Revealing the Crew and Leg Day

For some sick and twisted reason, the folks here come out of the woodwork on leg day. While exercising after work this evening, two of my regular workout partners complained that I never mention them in the blog. Tonight I therefore feel obligated to share a bit about them. 

There is Lindsay who currently is a mountain biker but has pursued many athletic endeavors in her life including being a very talented Division I collegiate soccer player. Lindsay is the creator of what we refer to as "The Hooch Mix": A random collection of music from current pop tunes to rap music from the 80s. This music seems to make Lindsay happy so we allow it... we have however had to veto a few of the songs on "The Hooch Mix".

Graham was complaining about not being mentioned in the blog and especially not seeing any mention of his personal best bench press from last week. Graham apparently had a talent for road cycling at an early age but has since moved on to other things. The cycling career did leave Graham with one impressive physical attribute: Graham has the tightest hamstrings of any human being on the planet. This is a source of occasional pain but almost constant humor.

Finally, Sydney came out and lifted today. Sydney is a climber and mountaineer by trade (The latter of course explains why she is okay suffering through leg workouts). Besides languishing in the sand dragging a heavy sled, Syd is probably the biggest supporter of "The Hooch Mix" encouraging us to learn the "Soulja Boy" dance for Lindsay.

They are all great co-workers, good friends and loyal workout partners. Despite the bad music and almost constant heckling, they continue to show up and work hard.

Today's quote is from Tommy Lasorda:

"You give loyalty, you'll get it back. You give love, you'll get it back."

Workout: Legs
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Prisoner Step-Up
Air Squat
Abdominal Crunches
Weight Training:
Back Squat with Heavy Chains, 4 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Stiff Leg Deadlift, 4 sets of 6-10 repetitions
(Primary muscles worked: Biceps femoris)
Weighted Standing Calf Raise, 4 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Walking Lunge, 3 sets
(Primary muscles worked: Rectus femoris, gluteus maximus)

Have a Great Day!