• When: 2017-10-12
  • QIC: Coon Dog
  • The PAX: Knozit, Cheers, Hot Rod, Bonsai, Big Box, Chowdah, Cow Bell, Genie, Ponzi, Elmers, Coon Dog

All Hands for Leg Day

*** Written by Coon Dog and posted on his behalf ***

Weather Conditions: 73° and 96% Humidity

11 Pax arrived this morning and began jumping for joy when they heard leg day had come to the Shank. Whether it was the workout, the humidity, or a combination of both, everyone was a little moist after all was said and done. Here is how it went.

Disclaimer and Prayer

Mosey to the center of the big field
 SSH x20 IC
 Squats x10 IC
 Windmills x 20 IC
 Squats x 10 IC
 Imperial Walkers x 20 IC
 Squats x 10 IC

Indian Run around the big field and circle up at the field entrance
First Set:
 Plank Jump Ins x20
 Hip Thrusters x20
 Lunges x20 (10 clockwise in a circle, 10 counterclockwise)
 Squat Jumps x 20
 High Knees x20 each leg

Mosey around all three islands in the parking lot and back to the shelter
Second Set:
 Incline Mountain Climbers x20
 Step Ups x20 each leg
 Mountain Climbers x20
 Box Jumps x20
 One Legged Lunges x10 each leg

Mosey around two islands in the parking lot and back to the wall
Third Set:
 Squats x20
 Flutter kicks x20 IC
 Imperial Walkers x 20 IC
 Calf Raises x 40
 Wall Sits x4 sets: 1min, 45 sec, 30 sec, 1 min

Mosey around single closest island and circle up on the island grass
Fourth Set:
 Smurf Jacks x20 IC
 Monkey Humpers x20 IC
 Dancing Hillbillies x20 IC
 Sumo Squats x20 each leg OYO
Slowsey back to the Shelter for 3 minutes of Mary


 Whiskers for Wheels / Speed for Need Fundraiser
 10/13: Donut Run @ 5:15a, meet at Home Depo
 10/14: Saluda Shoals 5K
 11/11: Cheech 10K (5K and ½ Marathon also available)

Prayer Request & Praises
 F3 Brothers surgeries – No Help & Shake n Bake
 Milk & Cookies – physical therapy for knee
 Chowda – daughter is having tooth extracted
 Big Wheel’s family & friends (F3 Houston)