I can’t believe I forgot count o rama and name o rama. My bad fellas
Q: Glauc
PAX: Fanny Pack, Shuttlecock, Gilly, Charlois, Sadie, Birdie
Wanted to see what I could string together that involved no/very minimal upper body..
mosey to cop
20 SSH (IC), plank stretching, 12 Hillbilly walkers (IC), plank stretching, 20 SSH (IC)
Waterfall Saturday nights. 10 count saturday nights, hold up on the count 9,8,7,6…..1, 9 saturday nights, hold up on the count… you get the picture. I hope no one was watching with a video camera.
Thang 1: “Soul on Fire” SSH the entire song, burpee every “soul on fire” bluetooth speaker lost power 😦 had to finish with 10 ssh then 2 burpees..(x 3)
Thang 2: Split into two groups Group 1 did and exercise (AMRAP of that exercise until group two returned), group two moseyed around the circle.. probaby about a 200 yard mosey..
exercise 1 : copper head squats ( repeated twice)
exercise 2: calf raises (repeated twice)
exercise 3: curtsey lunge / one side (other time repeated the other leg)
exercise 4: mexican jumping bean squats (only did x 1 )
As a group we did a mosey with 3 AYG intervals around the parking lot to get the heart rate up..
Thang 3: to song “child of god ” 4 min. lunge walk (about 10 yards), do 5 mexican jumping bean squats , lunge walk back, 10 anton ono’s. repeat the entire song.
Another strong mosey about 100 yards up and back
finish with ab o rama (all single count) 20 legs on ground lbc, 20 lbc, 20 right leg up lbc, 20 left leg up lbc, 20 big marge lbc, 50 full lbc, 50 reverse lbc, donezo
It was a great morning. weather was perfect. thankful for you fine HIMS
F3 Louisville 