AO: Urban Legend
FNGs: None
COUNT: 5
YHC hadn’t see his old pal Argyle in a while so he decided to drop in to Urban Legend and pay him a visit!
WARMUP:
Small lap in parking lot
The Motivator X5 IC Single Count
I’m a Star! X10 OYO
THE THANG:
Arm Circle Song (www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit)
Michael Phelps X10 IC
Flea was rucking alone in the darkness and then we say him and invited him to join us for the beatdown! He may have regretted that decision though, ha!
Down to plank for Nolan Ryan left arm X10 IC
Rest of exercises done with left arm/leg going down the build back up with right arm/leg
Dirty Dog X10 IC
Alabama Butt Kicker X10 IC
Jane Fonda Up and Down X10 IC
Jane Fonda Back and Forth X10 IC
Muscle-Up X10 OYO
Right leg out left leg on ground hip thruster X10 IC
Both legs on ground hip thruster X10 IC
Right leg down and left leg up hip thruster X10 IC
Muscle-Up X10 IC
Jane Fonda Back and Forth X10 IC
Jane Fonda Up and Down X10 IC
Alabama Butt Kicker X10 IC
Dirty Dog X10 IC
Nolan Ryan X10 IC
Shake it off and do 4 corners across the parking lot. Did this 3 times. Mosey between corners
C1 10 Squats
C2 20 2 count American Hammer
C3 20 Iron Crosses
C4 10 Lunges each leg
Pick a parking spot line
40 LR hops over the line
40 Forward and Back Hops over the line
20 LR hops right leg over the line
20 LR hops left left leg over the line
The Dark Webb BunkBed edition
Hustler Merkins X7
Captain Thor X7
Durham Diggler X7
Mosey to flag
Various stretching and breathing exercises
During our adventure there was much talking about why the flag was still at half mast for the Queen, what even do monarchs do in the 21st century? What does it mean to be in the British Commonwealth? Comments on Dunphy probably loving the first half of the beatdown.
ANNOUNCEMENTS:
Columbia 10 Yr Anniversary 10-08-22
Bullseye Half Marathon 10-15-22
Columbia, Greenwood, Waxhaw Convergence 11-12-22
Cold Brew Half(ish) Marathon 12-17-22
TomTom Foolery 3 01-07-23
COT:
BunkBed led and Argyle closed. Pray for Pele!
As we headed out YHC noticed his key was missing from his pocket. The drivers of Main Street Lexington probably thought YHC was a homeless person as I searched on my hands and knees for my house key in the grass, but I found it Yahoooooo!
FNGs: None
COUNT: 5
YHC hadn’t see his old pal Argyle in a while so he decided to drop in to Urban Legend and pay him a visit!
WARMUP:
Small lap in parking lot
The Motivator X5 IC Single Count
I’m a Star! X10 OYO
THE THANG:
Arm Circle Song (www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit)
Michael Phelps X10 IC
Flea was rucking alone in the darkness and then we say him and invited him to join us for the beatdown! He may have regretted that decision though, ha!
Down to plank for Nolan Ryan left arm X10 IC
Rest of exercises done with left arm/leg going down the build back up with right arm/leg
Dirty Dog X10 IC
Alabama Butt Kicker X10 IC
Jane Fonda Up and Down X10 IC
Jane Fonda Back and Forth X10 IC
Muscle-Up X10 OYO
Right leg out left leg on ground hip thruster X10 IC
Both legs on ground hip thruster X10 IC
Right leg down and left leg up hip thruster X10 IC
Muscle-Up X10 IC
Jane Fonda Back and Forth X10 IC
Jane Fonda Up and Down X10 IC
Alabama Butt Kicker X10 IC
Dirty Dog X10 IC
Nolan Ryan X10 IC
Shake it off and do 4 corners across the parking lot. Did this 3 times. Mosey between corners
C1 10 Squats
C2 20 2 count American Hammer
C3 20 Iron Crosses
C4 10 Lunges each leg
Pick a parking spot line
40 LR hops over the line
40 Forward and Back Hops over the line
20 LR hops right leg over the line
20 LR hops left left leg over the line
The Dark Webb BunkBed edition
Hustler Merkins X7
Captain Thor X7
Durham Diggler X7
Mosey to flag
Various stretching and breathing exercises
During our adventure there was much talking about why the flag was still at half mast for the Queen, what even do monarchs do in the 21st century? What does it mean to be in the British Commonwealth? Comments on Dunphy probably loving the first half of the beatdown.
ANNOUNCEMENTS:
Columbia 10 Yr Anniversary 10-08-22
Bullseye Half Marathon 10-15-22
Columbia, Greenwood, Waxhaw Convergence 11-12-22
Cold Brew Half(ish) Marathon 12-17-22
TomTom Foolery 3 01-07-23
COT:
BunkBed led and Argyle closed. Pray for Pele!
As we headed out YHC noticed his key was missing from his pocket. The drivers of Main Street Lexington probably thought YHC was a homeless person as I searched on my hands and knees for my house key in the grass, but I found it Yahoooooo!