Friday, September 13, 2019
Q: Legz
PAX: Hershel, HC3, Chaps, Johnny 5, Kwon Do, Rick James, Puffs, Kickin Chicken (Charlotte Metro)
Warm Up: Mosey around the parking lot at fellowship pace. Circled up and performed the following exercises: WMH, Windmills, Forward/Backward Arm Circles, Imperial Walkers, Overhead Claps
The Thang: Mosey across Colonial where we regroup at the bottom of a long set of stairs that I found when doing Pipeline’s workout last Friday. I thought these stairs would be great for a workout and thought it would be great after the 9/11 stair climb workout. We did the following exercises:
Round 1: Bear Crawl up the stairs, 50 big boys at the top
Round 2: Crab Walk up the stairs, 20 dips OYO at top
Round 3: Stair Burpees, 15 box cutters in cadence at top
Round 4: Skip up the stairs, 15 low squats (found a low bench to squat on)
Round 5: Squat Jumps up the stairs, 10 perfect form push-ups (made sure everyone had full extension before we went back down) at top
Round 6: Side Steps up the stairs leading with left foot then switch half way, 20 LBC’s OYO at top
Round 7: SSH w/out arms up the stairs, 20 flutter kicks in cadence at top
Round 8: Run up the stairs, 30 merkins at the top
Mosey back to the parking lot for name-o-rama and COT. Kicken Chicken shared some mission work he and his group are doing. I’ll post to slack with more details if you would be interested.
It was an honor leading today!