A slightly warmer 40 degrees was the scene for 9 Pax to join on the promise of a heavy leg-focused Q. In the moments prior to our start, we were graced with the presence of, not an OG, but the OG. Some things never change, like the mumblechatter, which was alive and well this morning. With coupons by our feet, we got started.
DISCLAIMER
COP
- Motivator from 6
- Imperial walkers IC x 10
- Hillbilly walkers IC x 10
- Abe Vigoda IC x 10
- Willy Mays Hays IC x 10
- Sticky butt kickers IC x 5
- Mountain man poopers IC x 10
- Inchworms x 3
- Etch-a-stretch each side
THE THANG
Leaving coupons at the flag, mosey to the base of the hill. Partner up for Phase 1.
- Dora lunge lap x 1
- Pax cumulatively lunge one lap around the lower hill. With the switch occurring when Pax 1 runs the lap and catches up to Pax 2 who is lunging.
Mosey back to the flag. Phase 2 was done as a group.
- Squat thrusters at each light pole, rucking to the next light pole. Reps were a descending ladder with each light pole: 15, 12, 9, 6.
- Turn around, Coupon Dead Lifts going back. 15, 12, 9, 6.
Phase 3 near the flag. It was done independently and Pax rinse and repeated.
- 12 Lunges each leg, near the sidewalk
- 9 Bonnie Blairs (total) in the parking lot
- 6 Bulgarian split squats, on the benches
MARY
- Tried something new. A Pickle Pointer and Dying Cockroach combination. While holding the glute bridge, Pax extended their arm towards their opposite leg. Rather than alternating, we did 10 reps R-L and then did 10 reps L-R.
- Ab Medley
- LBCs IC x 10
- Freddie Mercuries IC x 10
- Heels to Heaven IC x 10
- American Hammers IC x 10
- LBCs IC x 10
CIRCLE OF TRUST
PRAYER
MOLESKIN
Encourage new Pax to sign up to Q. That variety adds excitement and is a big part of what makes these workouts great.
ANNOUNCEMENTS
See Slack for F3 Knoxville event.
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