Leg Day
QIC: Roosevelt
Date: 11/21/2018
PAX: Thistle, Root Canal, Mutton, Lambchop, Snooki, Glazer, The Vig, Drip, Van Pelt, Chisel, Cherry Pie
Mosey to track: Warm up – 20 SSH, 10 Abe Vigodas, 20 Monkey humpers
10 pickle pounders, 8 Jack Webbs
To bench area: 20 Dips, 20x Aiken Legs
(20x step ups, 20 box jumps, 20x lunges, 20 running w/scissors, 20 squats)
Run half lap: BLIMPS – Burpees (until Six finishes 5 burpees)
10 Lunge, 15 Imperial Walkers, 20 Merkins, 25 plank jacks, 30 squats
To bench area: Until six completes 20 Dips, 20x Aiken Legs
(20x step ups, 20 box jumps, 20x lunges, 20 running w/scissors, 20 squats)
Run: up Clover to intersection with Glade. Calf raises until six – the Q arrived.
Mosey down – To Tennis practice court:
60 second wall sit, 20 second Balls to Wall, 20 Mike Tyson, 60 second wall sit
Mosey To bench area: 20 Dips and 20x Aiken Legs – in cadence
(20x step ups, 20 box jumps, 20x lunges, 20 running w/scissors, 20 squats)
We did this round in cadence. From how difficult it was, I got the sense that I may be subconsciously counting by 2 or 3’s when counting OYO.
Mary
20 Crunchy frogs
15 low flutters
15 low dollys
10 Partner – push legs down
Mary may have been slightly different than described above – I was too busy struggling to remember plan and do cadence to think straight.
COT:
Cherry Pie reminded us to keep recruiting new folks for F3. He said we needed some folks who could keep up with him.
Mutton is leading convergence tomorrow at Hanes Park at 7am but it sounds like there is a pre-5am run and 5am Murph for those interested.
Thistle took us out with some thanks to God and our many blessings.
