One of the more important body parts to focus on when riding a bicycle is your leg muscles. Duh! I know it is pretty obvious but it seems that many of the F3 workouts have a focus on the upper body and core. Now, there isn’t anything wrong with that, it’s just that the largest muscle in our body is the lats (back) in square inches and then the glutes and quads. With that in mind, I determined to make the Coastie a leg focused day. What? Huh?
As I was crafting the workout, I heard the imaginary mumble chatter deep in the recess of my mind – Aren’t we riding a bike….you know….we’re using our legs! Hey Triple Shift, we don’t use our arms to pedal a bike! Yea, Yea…I hear ya. I was undeterred.
COT
Arriving at the AO, Da Parish was already there and we did our Countoff, Namerama, and COT. Prayers for DaParish’s cousin’s wedding and that things would go smoothly with the joyous occasion this coming weekend. Just as we pulled away from the AO, Moped pulled up and we were off.
THE THANG
Our warm up was to ride to shelter # 2 that is located just before the swim hole. We would sprint 1.85 miles over the bridge and take the traffic circle back to the area across the street from shelter # 2 for our leg workout.
Round One – Sprint the Bridge # 1
30 x IC Low Slow Squats
15 x IC Romanian (Straight Leg) Single Leg Deadlifts (each leg)
15 x IC Lunges (each leg)
Round Two – Sprint the Bridge # 2
15 x IC Side Lunge (each leg)
15 x IC Bulgarian Split Squat (one leg is propped up behind you on a planter) (each leg)
15 x IC Seated Pistol Squat (each leg)
Legs are hurting and I know I’m alive! Thanks for letting me lead!
Is that me in the middle?