AO: Shadow
QiC: Manhole
Pax Count: 5
Pax List: BiBo, Billboard, Curveball, Diablo, Manhole
FNG Count: 0
Downrange:
YHC blew back in from the Windy City with a new appreciation for the warmth of the south, even on a 38 degree morning. 4 PAX kicked the turkey to the curb and joined for a leg intensive beatdown.
Warm up:
(All IC and x15) – Small Arm Circles (forwards and back) Seal Claps and Moroccan Night Clubs. Imperials Walkers, Low Slow Squats, Cotton Pickers
Time to mosey over to the amphitheater
The Thang:
Along with some cooler temps, YHC came back with some Aiken Legs: (https://f3nation.com/exicon/entry/2858/?gvid=398721 )
20 Squats, 20 Step Ups, 20 Lunges (10 each leg), 20 Bonnie Blairs. Rinse and Repeated 3 times.
Mosey away to the main drive and Lunge Walk up the hill to the crest. Mosey to the skate park. Bear crawl up and crab walk down the corner of the ramp (x5 OYO). Move to the center and 10 Dips and 10 Incline Merkins (IC and X1o)
Mosey away from the park to the path around with a stop at the picnic tables for 10 Dips and 10 Incline Merkins (IC and X1o) and ultimately to Diablo’s jungle gym of exhaustion, for a Diablo style set – while half the PAX did max rep pullups, the other did 10 HRMs (3 rounds).
Mosey away from the playground, back to the main drive to the top of the park and around the corner and back to the baseball fields with a stop at the picnic tables for 10 Dips and 10 Incline Merkins (IC and X1o).
Mosey on to the baseball fields for some Mary (all IC and x15)
- Dying Cock Roach
- X Factors
- American Hammers
- Big Boy Sit-ups
- Low Flutter (x30)
CoT:
Diablo took us out with prayers of peace and wisdom and clear heads.
Naked Man Moleskin:
1st Annual – 2nd F – White Elephant Holiday Celebration – Moon Dog’s – Dec. 19th – Curveball will disseminate the details.