F3 Greenwood

I think the consensus is that we neglect the legs far to often and concentrate on the more popular, chest, arms and shoulders, cause that’s what the chicks dig (our wives that is). Let’s not forget that we need to keep up with those spindly things we run on (as well as our posterior). The chicks dig them too, and strengthening them will help us out with most of our other activities. Therefore, let the legs BURN!

Disclaimer at Shovel Flag
Mosey to Legion Field

Warm-Up
Leg Swings – Right Leg                    x 10 IC
Leg Swings – Left Leg                      x 10 IC
Imperial Walkers                               x 10 IC
Hillbillies                                           x 10 IC

Power Step – right leg                       x 10
Power Step – left leg                         x 10
Step Up & Lunge Back – right leg    x 10
Step Up & Lunge Back – left leg      x 10

The THANG
Pistol progression
10 from kneeling position (10 right, 10 left)
5 from kneeling position with back foot raised off of ground (5 right, 5 left)
5 full pistols (5 right, 5 left)

Tricep Dip/Merkin Ladder
Bottom – 1 Tricep Dip, run to top, 1 Merkin, walk to bottom
Repeat adding one rep each round until you reach 16

Box Jumps
1 on each of the 16 benches up to the top (jog back down benches)
Walk back down
Repeat

Jungle Boy Squat Ladder (Air Squat to modify)
1 on 1st bench, 2 on 2nd, and so on up to 16

Mary
American Hammers                          x 16 IC
Flutter Kicks                                       x 16 IC
LBCs                                                    x 16 IC

Count-a-rama – 7

Announcements
DOUBLE DOWN Opportunity – Friday, January 1st, 2016.
– Hills are Alive Run at 5:15 (Fountain)
– RED Friday at 6:30 (Epicenter) – NOTE – this will be a repeat of the workout that left Juggernaut and Nipples on the ground writhing in pain

Prayer Requests
Price and Harris Family – loss of the Harris’ daughter
Prayers for all of the victims of the recent storms/tornados
Juggernauts son still having spells

Naked Moleskin
– Although 7 is a really great number to workout with, YHC was a bit disappointed in this morning’s turnout. Was it the rain (mist really) that scared people off, or the fact that we were going to do work on the bleachers? Either way, fartsacking prevailed for too many.

– Good mumble chatter from the PAX today. Mostly about leg burn and wanting to kick my A$$ if they could swing their leg hard enough (Juggernaut)

– Pistols are the PAX new favorite exercise… OK maybe not, but it could be a goal for everyone to strive for. Just like sometimes we get that FNG who can’t do one good Merkin (or sit-up), and then a few months down the road they are doing 5 or ten in a row! Maybe Pistols are the new Merkin? It’s a great all around exercise for strength (legs/core), balance, and concentration. Make it a goal!

– Come to find out, the roof over the bleachers is a bit useless when it is rainy AND windy. YHC thought the bleachers would be nice and dry for our workout however that was NOT the case at all. The combination of the wet bleachers and the bizarre inconsistent shadows over them created the need for much more concentration and careful stepping/jumping than anticipated.

– Even with the extra care, there was some slippage. Pacer took the trophy home for best slip, leaving some of his shin on the cement step while doing a reverse lunge. He looked pretty tough with blood streaming down the leg and it didn’t keep him from BEASTing the workout as usual. Should be a sweet scar for proof.

– Juggernaut was happy that by 6:15am he had already navigated 3/5 of his daily step count requirement. Happy we could help with that Jugs!