07/03/2025 | The Blue Line | Legs — Power+Endurance+Agility = Dominance

The QIC Snidely rolled up at 0445. The o-line and others were there ready to get their ruck on. Starlord looked like he needed to get a quick run in, too. But Snidely needed to get the lay of the land and had to set up some cones.

It was almost 0530, and cars kept rolling in. At 0530 sharp, the QIC Snidely recited the words familiar to all F3 veterans and thanked them for the chance to lead today. All five core principles were said out loud, the mission was confirmed, and the credo was stated for all to hear. An important disclaimer was given – he is in fact not a professional and to modify as necessary. This was also a chance for Snidely to celebrate 2 years in the Gloom with his brothers! (Anniversary Q)

Todays workout was all about the legs… Snidely’s shoulder is sore, so it makes sense. But in typical Snidely fashion, it wasn’t going to be easy.

The mood was good. And the tunes were cranked up!

THANG

TABATA Style – 45 sec on, 15 sec rest & repeat.

Block 1: Leg Power (9 min)

• – **2 min**: **Squat Jumps** 
• – **2 min**: **Super Marios** – Power skips.
• – **2 min**: **Alternating Lunges** – stationary
• – **2 min**: **Johnny Dramas** 
• – **1 min**: **Plank Hold** – yeah… I wanted to give your legs a break… but your trunk needs some love, too.

Block 2: Leg Endurance (9 min)

• – **2 min**: **Snidely Squats** – Slow, controlled 1 ¼ squat in cadence
• – **2 min**: **Lieutenant Dan** – Lunge, Lunge, Squat
• – **2 min**: **Wall Sit**
• – **2 min**: **Step-Ups**
• – **1 min**: **Dips (on ground or bench)** why not treat your arms to some love? They look lonely.

Block 3: Leg Agility & Core (9 min)

• – **2 min**: **Apollo Onos**
• – **2 min**: **Bulgarian Split Squats** – Rear foot elevated on a low surface (or ground for beginners), lunge deeply, alternate legs.
• – **2 min**: **Bird Dog / High Plank with Knee-to-Elbow** – In plank, bring knee to opposite elbow, alternate sides, in cadence.
• – **2 min**: **Single-Leg Romanian Deadlift** – Stand on one leg, hinge at hips, lower, return to standing position.
• – **1 min**: **Superman** – 30 secs x 2 — more core?

Block 4: Full-Body Finisher (9 min) – we didn’t get to this, but you can see what I had planned for you all!

• – **2 min**: **Squat to Merkin Combo** – One squat, drop to a merkin, stand up, repeat. 
• – **2 min**: **Lunge to High Knee** – Lunge back, then drive same knee high, alternate legs. 
• – **2 min**: **Star Jump Squats** – Squat low, explode into a star shape (arms and legs wide), land soft.
• – **2 min**: **Freddy Mercurys**
• – **1 min**: **Squat Hold with Chinooks**

6MOM

• Iron Cross 30 sec
• Earl Fonda’s 10IC each side – jane fondas + hill billies — open those hips up!
• Standing Hamstring Stretch: 30 sec
• Mosey.
• American Hammers Rancid Style at Flags. 

TAPS

• On July 1, Chaw went from being a Fellow to Attending Pulmonologist 
• 1776 at Combine and Brickyard on Friday
• 1776 at Oracle on Saturday
• Rocket Man VQ Catalyst on Wednesday
• Donuts with Dads event; preferable to bringing your own kid
• Block Party event later this summer
• Prayers for Rocket’s sister and Hipster’s daughter + baby in Chicago
• Cont. prayers for Colossus of Clout from layoffs at firm

COT 

• Selflessness – give yourself away.
• Ephesians 5:2
• Be a light in darkness.