Not Leg Day - F3 Greenwood

YHC had the pleasure and fore knowledge to signup to Q the boot camp before the Mud Run. YHC had a little Mud Run training activity planned unfortunately YHC tweaked his knee Monday and decided to pull back and give the legs a rest, thus not leg day. Now if I had taken Dugger anatomy I would have lead off with SSH followed by Mountain Climbers then Squats because in the anatomy class Dugger took those exercises don’t involve the legs. Fortunately for YHC I was not in Duggers anatomy class.

Condition have been crisp this week in the #gloom but this am its a balmy 46 degrees. 9 PAX (one of which was Snooki!), really only 9 PAX needed to #getbetter today!?!, would not miss this opportunity to #getbetter, especially not for a little cool weather and pre blast warning from YHC that it would be a no leg day and get your coupon when you arrive. Interesting note that YHC thought noone was on Twitter but did not have to give instruction about coupon pickup so they must be reading, now that just need to start talking.

Disclaimer

COP Warmup

A little introduction on cadence and how each exercise does not have the same cadence, needs to match the movement. We went right to work working our legs, I mean arms.

10 IC LBAC (Foward & Backwards)
10 IC Windmill
10 IC Overhead Claps
10 IC Grass Cutters
10 IC Flutterkicks
10 SC Curls
10 SC Merkins
10 SC Overhead Press
10 SC Merkins
10 IC Side Crunches

Thang

Deck of Cards (YHC can’t bring himself to use Deck of Death as name without MANMAKERS)

Spades – Merkins (SC)
Hearts – Side Crunches (IC) (Everyone lead, or should I say attempted to lead cadence when they drew a Heart)
Diamonds – Overhead Press (SC)
Clubs – Curls (SC)

15 MOM

10 IC Freddy Mercury
20 IC LBAC (Forwards & Backwards)
38 IC Side Crunches
38 IC Overhead Claps

PAX Choice

15 IC Copperhead Squat (Fabio)
15 IC LBC (Short Circuit)
10 IC Grass Cutters (Half Stitch)
15 IC Russian Twist (Polly)

Countorama and Nameorama

Announcements

Mud Run is Saturday!
Big Bang in Augusta Nov. 7th and we are getting clown car together so let YHC, Juggernaut or Flossy know if you are HC to join
Nov. 21st The Wood leads the 3rd Sat. for Augusta wanting a good showing from the Wood! Let YHC, Juggernaut or Flossy know if your HC!
Snooki made his return to the goloom this am glad to have you back brother, keep posting

Prayers

Mud Run Teams and those traveling
Lite Brite hurt back
Smokie in wreck no damage to either car and no one hurt just really sore and hurting, daughter busted lip and had to get one stitch hard on him as he doesn’t like needles or seeing daughter hurt
Fabio several unspoken (a man of his word with confidentially)
Spackle and family as dad not doing well

BOM – YHC Closed in Prayer