08/21/2020 - Dark Tower - Leg Day

AO: Dark Tower

When: 08/21/2020

PAX:

Number of Pax: 8

Pax Names: Longshanks, One Bar, Shandy, Skilling, Smalls, Sweeney Todd, Tighty Whitey,

DR Names:

Number of FNGS: 0

FNG Names: 0

QIC: Nair


Introduction

Nair was the first to arrive to gather himself for his AOVQ at Dark Tower focused completely on legs until core time during Mary. Longshanks decided to get back out after a solid start to his week was interrupted by family duties. Smalls arrived to stamp the DT flag in its place. Early mumble chatter about the best place to put your keys. Shandy was next up in his midnight blue vehicle dressed in typical fashion a black F3 DT short sleeve shirt. Skilling came to work on those chicken legs. Sweeney Todd continues to impress, of course being a former wrestler & football player himself. Tighty whitey came back to finish his first week in F3 strong. No one can complain about the beautiful morning that we all got to wake up to and work out with.

Warm-O-Rama

Focused completely on legs – obviously

10 SSH (IC)

Smalls special (squat and push legs out)

Legs together to stretch hamstrings – palms to the ground

Side lunge stretch

Quad stretch

The always important Pigeon stretch

The Thang

Mosey to the Carillon Tower

Thang #1

10-9-8-7-6-5 …..

Squats

Lunges

Step-ups

Calf raises

Side lunges

Clean – Squat – Press

50 jump ropes

Wall sits for sets 10-7, Bulgarian single leg squats for sets 6-5

Mary –

Copenhagen side Plank for 20 seconds each side w/ added elbow to knee

20 (IC) Flutter kick

20 (IC) scissor kick

25 LBCs

 

 

Circle of Trust

Focused on improving our mental toughness with families and being aware of the difficulties teenagers face in their social lives at this time.

Our father

Naked Man Moleskin

Play list – Old Rap

Hip Hop Hooray

Love the Way you Lie

Bust a Move

Rappers Delight

Jump Around

Insane in the brain

Till I Collapse

Nothing but a G thang

 

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