DOI said “I’m not coming, the doctor says to stay off my shoulder.” I replied, “you can come and stay off your shoulder!” Thus, the merkinless, all legs and abs workout was born!
The Warm UP
- 30 SSHs in Cadence
- 15 windmills
- 12 Willy Mays Hayes
- 25 Mountain Climbers
- The variable speed, sometimes slow, sometimes fast, always long flutter.
The Workout
- Jog to the little wall in front of Weaver Street – 20 Box Jumps
- Jog to the green in the center of Southern Village – 2 X 20 WWIIs, 10 second rest, 20 Heels to the heavens 10 Sec Rest
- One quick sprint around the Southern Village Loop
- 2X 30 Sumo Squats, 10 Second rest, 20 side step lunges, 10 second rest
- Jog to the hill on BrookGreen
- Step lunge down the hill, sprint back up.
- 10 Pistols on each leg at the wall next to the hill
- Side step lunge down the hill, sprint back up
- Mosey back to the starting point
More Mary
- 20 Gas Pumps
- 20 Hello Dolly
This workout represented my 3rd anniversary Q. On my 3rd anniversary, as we drove through our workout, events with global implications were slowly rolling across our country. People around the world fluctuated between hope and fear like commuters flip through radio stations, knowing that they would not find the music to satisfy their crying hearts, but unable to stop searching all the same.
Still, under the rain cloud covered skies, the auroral pax of F3 Churham stood together, unyielding, and prepared to serve as a bulwark of our community against whatever projectiles the scurrilous fates throw our way!
כמו ברזל בברזל, אדם אחד מחדד אחר
