- QIC: Retiree
- When: 2024-01-25
- Pax: Atlas, brianjohanson, C3P0, darkhelmet, General, General_, Goose, Headspin, Liberty Bibberty, Poppins, Retiree, Ruby Slippers, Solo, Spider-Man, Time Machine
- Posted In: Lazarus
WARMUP: Side straddle hops in cadence to 20, Imperial Walker in cadence to 20, Abe Vigota (slow old man windmill in cadence to 20.
THE THANG: On the X :
Each line 12,3,6,9 o’clock gets 5 hand release merkins at the end of each rotation you go all the way around on hands to next quadrant line once you are there get on your feet and jog in place until all PAX done
Rotation1
Q1: Shoulders : All exercises to 15 in cadence
Baby arm circles front
Baby arm circles back
Moracan night club
Overhead arm clap
Carolina dry docks 15 OYO then do Merkin circle 12, 3,6, 9 o’clock position hand walking to each jog in place when done.
Lap around the parking lot Indian Run last the whole way
Q2: Legs : All exercises to 15 in cadence
Alternating side squats
Blart: riding your motorcycle hands on handle bars sway forward left right then back
Cracker jacks= side straddle hops in squat position
Single leg RDL 15 per leg
Bolt 45’s half way down from standing, all the way down from halfway then 15 full squats
Q3: Abs
Plank 30 seconds
Side plank 30 seconds
Knalp 30 seconds
American Hammer 15 4 count
Box cutter 15
Gas pumper 15 OYO
Mosey back to COT
MARY:Two minutes all the way up 30 seconds halfway 30 seconds all the way without touching ground 10 then all the way up 10 repeat until time
ANNOUNCEMENTS: D2D final push, Mint Hill CSAUP @Goose will post details
COT: Shout out to all the Men of F3 who have kept coming out into the gloom and have not only kept this thing up for over a decade but have grown F3 through there witnessing in there spheres of influence. It has been more than a blessing to so many!!