11/25/2020 - theRock - Turkey Leg Day
AO: theRock
When: 11/25/2020
PAX:
Number of Pax: 8
Pax Names:
Dollarstore, Bath Salt, Half Baked, 90210, Rocky, Toby, Mr. Pink, Steamroller
Number of FNGS: 0
FNG Names: N/A
QIC: Steamroller
Introduction
We didn’t skip leg day. YHC tweaked neck/shoulders again, so we modified the planned BD to bulk up our turkey legs.
Warm-O-Rama
Armless Motivators (from 10)
Willie Mays Hayes (15 IC)
Grass Grabbers (15 IC)
Hammer Flow
The Thang
Thang 1:
– Mosey to back of church
– Box jumps x10
– Split Squats x15 each leg
– Calf raises x20 IC
Repeat
Thang 2:
– Mosey to front of church
– Fishbone up parking lot – side shuffle
– Copperhead squats at top of parking lot, x20 IC
– Apollo Ohnos, x20 IC
– Fishbonde down parking lot – karaoke
– Copperhead squats at bottom of lot, x20 IC
– Apollo Ohnos, x20 IC
Thang 3:
– Butt kickers and high knees up parking lot
– La La Leggy at top of parking lot (narrow squat, regular squat, sumo squat, Bonnie Blair), x10 OYO
– Lunge walk down parking lot
– Monkey humpers at bottom of lot, x20 IC
– Backward run and Mario run up parking lot
– Calf raises on curb at top of parking lot, x20 IC
– Hillbilly walk down parking lot
Mary:
– Flutter kicks, x20 IC
– Lounge Act (aka Angels with Dirty Souls), x10 IC each leg
Circle of Trust
TAPS for health for Boy-R-Dee and family, BigMoney and family
TAPS for Bath Salt’s brother in sale of their home
Naked Man Moleskin
This week of Thanksgiving, YHC is thankful for F3 and the PAX of F3KC. This has been a crazy year (and it’s not over yet)! Thankful for the sanity and consistency F3 has brought to YHC’s life. (Note to self: Lounge Act was a PAX pleaser – we’ll be doing that again.)