WARMUP:
Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Harvester (10 IC), Imperial Walkers (10 IC), Frankensteins (10 IC), LBACs (10 IC), Michael Phelps (10 IC)
THE THANG:
At the half wall, get on six, and place feet on the wall. 1 set of homer to marge – 15 reps, hold in the up position for 10 seconds on the 15th rep.
1 set of marching homer to marge (10 left foot, 10 right foot).
Step ups – 15 each leg
Dips – 15 in cadence
Mosey toward the ATT, stopping at the hill for clock merkins (do 5 merkins clock positions, with 12 where your head is uphill/feet downhill: 12, 3, 6, 9).
Go to the bottom of the hill and crawl bear back up to the top.
Mosey to the field for a series of multi-step leg exercises.
Lunge Squat Combo (with right leg do a reverse lunge, squat, forward lunge, squat). 10 reps each leg.
Parker Peter Ski Abs – in plank, hop both feet up and to the right like ski abs, then back into normal plank. Perform a parker peter, then hop legs up to the left, and back to plank for another parker peter. Ended up doing 7-8 reps on each side.
Cossack Squat to Curtsey lunge – keeping right foot stationary, move left foot out to perform a cossack squat, then upon standing back up, continue to sweep the left leg behind you to perform a curtsey lunge. 10 reps each leg.
Alternating Squat to knee touches – deep squat, then roll left knee forward to touch the ground, return to deep squat, then stand up. Repeat on right side for 10 total reps.
Crowd Pleaser – Merkin followed by a groiner. Add one rep to each exercise for each new level of the Pyramid, maintaining a 1:1 ratio (1:1, 2:2…5:5, 5:5, 4:4…1:1).
Daft Punk – called this based on the "around the world" song, where you do a 12 count lunge. Starting with left leg, forward lunge, left side lunge, left reverse lunge, right reverse lunge, right side lunge, right forward lunge. 5 reps.
CLIMB – C = Crab cake…L = Lunge…I = Iron Cross…M = Mountain Climber…B = Burpee. Number each exercise and ladder up through each rotation: round 1= 1C,2L,3I,4M and 5B then 2,4,6,8,10 then 3,6,9,12,15.
MARY:
XYs – 15 IC, LBCs (20 IC)
ANNOUNCEMENTS / COT:
Prayers for Slapshot as he searches for a new job.
Thanksgiving week will be busy:
Monday 11/24 – 12th Anniversary of Fetzer/Kenan, one of the oldest Churham sites.
Tuesday 11/25 – Turkey Fryer Relay at The Piranha, soup to follow.
Thursday 11/27 – Mr. McGibblet returns for a Thanksgiving day, family friendly workout at Tobacco Road. Follow that up with a Family Friendly 5k in the Parkwood neighborhood with Geppetto.
YHC took us out with a message of appreciation for the fortune of knowing all of you and the support F3 has given over the last 3 years. Aye!