9 were greeted with a punishing lower body beatdown at the punisher this morning. Here’s how it went down.
Wait for Lab Rat to get settled then run from the parking area to back basketball courts.
- Invisible Jump Rope x 22
- DQ x 22
- IW x 22
- Knee Pull x 22
- Ankle Pull x 23
- Penguin Pull x 22
Mosey to the Pavilion for step ups and leg thrusts. 22 (step ups)/11 (leg thrusts) first set. 11/22 second set. 22/11 third set. Al Gore between sets.
Mosey to circle in front of the school for 11/22/22. Three exercises followed by a lap around the loop. Exercises were jumper squats, cross leg mountain climbers, ball dippers. All single count. Sets were as follows with a 10 second Al Gore in between each set.
Team up for a modified triple check. People’s Chair, calf raises on the curb, 11 single leg APDs on each leg. The APDs station was the pace car for the triple check.
Circle up for 11 count Monkey Humper Ring of Fire.
Back to shovel flag.
The Pax was thrilled when Q announced this was a “No Glam Muscle” workout. Lab Rat quickly proclaimed that this would be easy due to his bulging calf muscles. No evidence of said claim was witnessed. He does enjoy talking during his prom dates though.
Offshore thought the PAX was being stalked by what appeared to be a “shadowy beast” that was approaching COP. Alas, it was Flipper in typical LIFO fashion. Offshore quest for Bigfoot is still incomplete.
Hypothesis of the day is the PAX has a balance problem, likely due to the traditional emphasis on upper body during workouts. The single leg dynamic stretching in COP supported the claim while the calf raises on the curb proved the hypothesis. We all need more agility.
Random thoughts: As usual, Swirly had great form on the jumper squats. YHC knows he is looking forward to 3/17. Honey Do started shedding clothes half-way through 11/22/22. Keep it in line next time. No glam means no glam. No sun, no guns. YHC thinks Singer was pleased that the triple check did not include a run today. YHC is not that crazy… Bleeder, hope the leg workout wasn’t too painful on the knee.
Welcome back to the states Rosie. Glad to hear F3 prepared you for the mountains of the Spanish Sierra Nevada.
New Mechanicsville workout at Atlee High planned, possibly in conjunction with HDHH in March. Lab Rat to provide more details soon.
The Q sheet is stacking up but don’t be afraid to sign up for a VQ even if it is a few weeks out.