Always Injured (Mary)

/in /QIC:

Pax: 3rd Cousin, Bernie, Coal Ash, Da Business, Deatbolt, Doc, Mr. Terrific, Pikachu, Pilgrim, Quiver, Shredder, Slide Rule, Stripes, Yogurt

14 Pax showed up this morning for some fun with legs.  Someone EH’d Stripes.  His last F3 workout was roughly 2.5 years ago in Apex.  Welcome back!

FNGs: Nill
Warm Up:

  • Standard DT loop jog
  • SSH x 20 IC
  • Imperial Walkers x 15 IC
  • Good Mornings x 10 IC

The Workout:

Mosey over to library parking lot for some leg work – threw in some brief butt kicks and high knees on the way.  Partnered up and circled up for some leg and plank work.

3 Rounds a set before moving on to the next.

LBCs in between sets while waiting for the Six.

Set 1: Plank Hold /  Squats x 25  (3 times each Pax)

Set 2: Peter Parker / Single-Leg Deadlift x 10 each leg (3 times each Pax)

Set 3: Plank with Toe Taps / Jump Lunges x 10 each leg (3 times each Pax)

Set 4: Isometric Squat / Crazy Lunges x 5 (3 times each Pax)

1 rep of Crazy Lunges is a jump squat into a lunge (left leg), jump lunge into a squat, jump squat into a lunge (right leg), and then a jump lunge.

Break from your partners and head to the curb.

3 rounds of 15-20 Merkins with alternating shoulder taps and low slow flutter x 20 IC.

Head back to the parking spot where we were doing the leg work and split the parking lot sides for space.

Inch worms (roughly 10) and then 5 burpee broad jumps.  Bear crawl to start and repeat one more time.

Mosey to start for some Mary.

Mary:

  • Hips/Glutes Finisher
    • Donkey Hydrants x 20 IC each leg
    • Bridge x 10 IC
    • Bridge Hold x 10 IC
    • One-Legged Hip Thrust x 10 IC each leg
  • Frog Sit-Ups x 20 IC

Some funny mumble chatter during Mary, including some fun with the bridge and one-legged hip thrust.  Workout was titled after Slide Rule’s comment on the finisher exercises.

Announcements:

  • Raising money for Healing Transitions through M4L posting 150 times in South Wake

T-Claps (Recognition):

  • Stripes (Cotters), first time back after 2.5 years
  • Pikachu with 70+ miles this week and beating Stretch for top miles

Prayer:

  • Wallaby
  • Pilgrim

I took us out in prayer.

Honored to lead!

-Bernie