*** 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
COP
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
COT
Announcements
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)
BOM