Legs and Abs


AO: Screaming Eagle

Q: R-X

# Pax: 10 strong

Chicken Noodle, Hoosier Daddy, Rhombus, Flamer, Mainframe, The Mountie, Hooch, Teacher’s Pet, and Crosswalk

Warm up: 25 Seal Claps, 20 Cotton Pickers, 15 imperial walkers

The Thang: We moseyed over to the back speed bump on speed bump row. We performed 30 of an exercise at 5 different speed bumps alternating lunging and sprinting between the speed bumps. The exercises were American Hammers, Squats, LBC’s, Jump Tuck Knees, and Box Cutters.

When everyone finished, we rinsed and repeated in the other direction.

We then did and Indian Run to the pull up bars. After a quick 10 count from Noodle, we did two rounds of 10 pull ups and 10 big boy sit ups.

On our way back to the flags, we stopped at the picnic tables and performed 20 box jumps.

COT: Anniversary party this Saturday in Bonespur’s cul de sac. Great to see Noodle back out and Mainframe from Fort Mill.

Until next time,



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