24 men showed to boost the Midoriyama count to a new height on Tuesday. With warm weather among us, all the fields and parking lots were filling up fast with kick ballers, baseballers and soccer phenomes. Seeing that so many PAX are having injuries I’ve been looking and finding more ways to build strength for legs and core. I found plenty to help TT with his erector spinae ( haha ) and Leppard’s leg, while also helping us slower runners with some strength that we can apply to our runs. Tiger brought two FNG’s with him. Not a lot of cardio today, with that lets begin. TT took off on his run and Floppy, Swimmer and Canteen to the trails and Oompa on his recovery ruck, the rest got to work.
Warm up x15 IC
Moroccan Nightclubs
Hillbillies
Cotton pickers
Squat
Don Q
Rocky Balboa
Mike Tyson
Mosey to the small soccer field to get some blocks, only to find our field has been over ran with soccer teams. OMAHA, mosey to the parking lot for some Rout 66. We need to show out for the soccer moms. With a few PAX in good form with their hip hop style, we began the THANG.
Skater squat.
Salute Plank. Bear Crawl to the next line.
Sandy V. Crab walk to the next line.
Hip Thigh extension. Crab walk to the next line.
Mosey to the next parking lot.
Single Leg Deadlift.
CDD. Bear Crawl to the next line.
Mosey back to the start.
Good job today men. I know that you all wanted to run more, but we can do that next time. Welcome Mongoose and Hey Jude, good job Tiger with the FNGs and showing them the ropes. It was a gut busting good time from the hip hop/west side style Skater Squats to the quick Hip Thigh Extensions being rolled out. This was definitely a great 2nd F workout as well. Thank you guys!!
Announcements: The Forge on Wednesdays. LBFC’s for the monthly challenge, 40 day challenge,
Prayer Request: Many request from house fires to untimely deaths. A friend of Billy Madison’s named Katey, Dealing with cancer, please so a prayer of hope and comfort for these families.