[diesel] J-Woww is Back!

AO: diesel
Q: Cliffhanger
PAX: J-Woww, Sony, Penalty Box, Lambeau, Dunkin, Chastain, Rockslide, Mayhem, 2xT, Cliffhanger
FNGs: None
COUNT: 10
Pleasantly surprised to see J-Woww upon arrival. Welcome back, buddy! He won’t show us his foot but, being the badass he is, he chose a leg workout on his return to the gloom. The original 75-hard poster boy, always leading by example.

Today’s Q was about strengthening those legs and building support for joints and muscles. This particular workout was engineered by none other than Kid Rock. And it delivered a phenomenal punch. Go check out his Stateline Dysfunction AO on Tuesdays if you want to experience the real thing.

WARMUP: No need. We dive in.

THE THANG: Two rounds of the following sequence of exercises:
– 15 goblet squats
– 15 hip thrusts (with hold) on floor
– Weighted single-leg deadlifts (15 each leg)
– 30-second Australian snow angel
– 15 sorta-kinda Rock Squats
– 15 Weighted sliding lateral lunges (each count a slide to each side)
– Bridge holds with leg extensions (15 on each leg)
– Split squat holds (those suck)
– 3-way weighted calf raises (a lot of those)
– Bulgarian split squats (15 on each leg)

After the second round we had about 6 minutes left, so we finished with a sequence of core exercises:
– 25-count flutter kicks with Penalty Box
– 25-count J-Low with J-Woww (see what we did there?)
– 25-count LBCs with Sony
– 25-count heals to Heaven with Chastain
– 26-count shoulder taps with Rockslide

We didn’t waste the opportunity to take our family pic with the “Happy Birthday Miss Debbie” sign displayed today in 5-Stones. We thought of rearranging the letters for a minute, but the best we could come up with was either “Bedside Mib” or “Bids Bed Me.” Hard pass.

No sharing or prayer requests today. We closed with a Lord’s Prayer in a ball of man.