8 Pax posted at Foxhole for some leg-o-rama pain with some good ab work thrown in for the heck of it. 87.5% of PAX posted on time. #thanksgiving for that because it is always nice when somebody is late directing the mumble chatter away from the Q.
Conditions: Warm and misty, with a wet spongy weinke destroying bottom.
The thang:
COP
SSH X 20 IC
Windmills X 20 IC
Imperial Walkers X 20 IC
Thru the Tunnel X 20 IC
Everybody grab a piece of chalk. Feet shoulder width apart, mark in front of each foot. One step forward, mark in front of each foot again. Make a mark in the middle of those 4 marks.
5 dot agility drills:
Up and back, legs together on middle dot X20
Up and back, legs together on middle dot w/ a turn at each end X20
X’s w/ feet together X20
Wet pavement may have kept the quickness down a little, but agility is an area that can improve our exercise movements and help avoid injuries.
To the lower football field
Left leg 4 explosive bounds, sprint 30 yds, 40 LBC At this time we discovered just how spongy the football field was. YHC could barely hear the mumblechatter over the squishy sound created by the LBC motion.
Right leg 4 bounds, sprint 30 yds, 40 LBC
Alternating legs, 3 bounds each, sprint 30 yds, 50 Overhand claps
Both legs together 5 bounds each, sprint 30 yds, 40 LBC
Rinse and repeat w/o recovery between each set and 20 LBCs and 25 overhand claps
Get a cinder block. Still doing legs, but w/blocks for more fun:
Step overs on blocks (kinda like an alternating lunge jump) X 10 each leg
10 Merkins
Toe taps X 10 each leg
10 merkins
Rinse and repeat
Straight leg dead lifts X 10
run 30 yds
10 Big boy sit ups (even more squish-i-licious than LBCs)
Run 30 yds
Rinse and repeat (3X total)
Shakespeare Pop Quiz for “2 Burpees or not 2 Burpees”
1 person farmers carry 2 blocks 30 yds while other does 10 monkey humpers. Flap jack. Reference was “Neither a borrower nor a lender be” from Hamlet.
2 Burpees
Thus concludes the leg section of the work out.
Rings of fire w/ cinder blocks
Right hand on block, 5 merkins
Left hand on block, 5 merkins
both hands on block, 10 merkins
Waves of fire — Everybody holds 6 inches, when person to your left does an exercise, then you follow. Like doing the wave at a football game. Seemed to be a #crowdpleaser
V-ups — 5 waves around the ring.
Iron crosses — 10 waves around the ring
Bench presses X 10 IC
Curls
bottom half of curl X5
top half of curl X5
Full curl X 10
Blocks away and to the shovel flag.
Anouncements:
No more go-ruck, except those people doing other go-rucks.
Tonight is Thirsty “thursday” at Social Grill in Ballentine at 5:30.
Sleighbell trot tonight 7PM saluda shoals
F3 Family X-mas party is Dec 11th.