The warning went out on Twitter that the beatdown would be leg intensive with little running involved. That tweet did not scare 14 of Natville’s finest from enjoying a great well rounded Leg-A-Rama through the parking deck.
Warm-A-Rama
Mosey to Governmental Plaza
- SSH X 20
- Smurf Jacks X 15 IC
- Ranger Merkins X 15 IC
- Lunge Gods X 10 forwards/backwards
- Monkey Humpers x 15 IC
Thang I
Partner up – similar size
- Partner A does Reverse Crunch on big ol’ slab of concrete X 20
- Partner B does Step Ups – Flapjack
- PAX mosey to the vertical concrete wall for old fashioned Wall Sits – 2 minutes – mix it up with chinooks, knee raises and alternate each leg out while staying in chair position
Thang II
Mosey to Double Helix Parking Deck (Greene St Parking Deck) – The pax are introduced to a plethora of stair exercises to be completed throughout their climb to the top of the deck.
- Long Strides – multiple stairs at a time
- Deep squats per stair (using hand rail)
- Calf Raises
- Wide Stance climb
- Crouched walk climb
- Plank at top until 6 is in
Thang III
Mosey back to fourth floor of deck
Partner A performs the exercises while Partner B Runs to the end and back- Flapjack
- Flutter Kicks
- Scorpion Dry Docks
- Lunge w/Twist
- Dive Bombers
- Gorilla Squats
Thang IV
Burpee Star – Pax instructed to spread out to one of the five cones. The goal was to perform exercise at each station moving in clockwise rotation with 3 burpees in the center as they move to next station – only one round completed
- Crunchy Frog X 20
- Wojo Squats X 20
- Hand Release Merkins X 20
- Squat Thrust X 20
- Freddie Mercury X 20
- Mosey back to Governmental Plaza traversing every stairway possible
6 MOM
- Over/Under X 20 IC
- Creepy Crawleys X 15 IC
- American Hammer X 30 IC
COT – HazMat took us out
Announcements
- Woody encouraged the men to support Fenceline AO on Tuesdays at Irving Park Elementary
- Daisy mentioned a veteran that trains service dogs and he needs help building a fence to be in compliance with county code – more information to come
- Multiple Service projects coming up soon, please read weekly emails from Eric Hecht and sign up
- Faulkner raising money for summer mission trip
PAX: HazMat, Hermie, I-Beam, Faulkner, Jordache, Secretary, Cavity, Woody, Drysdale, Daisy, Chaps, Mayor, LYnda (Q)
QIC: LYnda
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