THE SCENE: Hot and Humid as expected in late August
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All leg related
Cherry Pickers
Hamstring Stretch
Quad Stretch
Groin Stretch
windmills
THA-THANG:
Mosey to the church columns
Everyone finds their column and does the following:
30 second wall squat followed by 20 lunges
30 second wall squat followed by 19 lunges
30 second wall squat followed by 18 lunges
all the way down to one.
DJ Dumpster Dive played some glorious tunes while everyone complained about how long 30 seconds felt.
We then walked to Cheatsheet and his merkins, the legs weren’t ready to run. We circled around him and do 4 count monkey humpers to 20, heels on the curb squats to 25, pickle pounders while making eye contact with Cheat Sheet, and another round of the above exercises. We then Bernied back toward the AO until our quads cried uncle. Once back at the AO we did 4 count twinkle toes to 25, and listened to the sea shanty song while rowing our boat.
Our legs should be sore over the weekend.
MARY:
nope. not today mary.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Proverbs 16: 3
Commit your work to the Lord, and your plans will succeed.
MOLESKIN:
ANNOUNCEMENTS:
Hardship Hill
Iron PAX