Soleus and gastrocnemius raises for NYOPT

  • Workout Date - 11/14/2017
  • Q In Charge - Benign
  • The PAX - NYOPT, Thumper, Fred, Cheese Steak, Hamburglar, Benign
  • AO - Golden Strip

6 PAX found their running legs at the Golden Strip’s original AO, working all the muscle groups in the process.

Conditions:  40 degrees, gloomy

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: lots of unprofessional behavior from this bunch

Warm-up:

SSH x 30 IC

Imperial walkers x 30 IC

Arm circles OYO

 

Thang:

Mosey a lap around the front parking lot and regroup at the  beginning of the drop-off lane.

Run up the hill to the entrance to the school (~300 meters) and do 20 merkins.  Run back to the start for 20 more merkins.

Run to the end of the parking lot (~150 meters) and do 15 merkins.  Run back to the start for 15 more merkins.

Run to the other end of the drop-off lane (~100 meters) and do 10 merkins.  Run back to the start for 10 more merkins.

Run to the school entrance (~50 meters) and do 5 merkins.  Run back to the start for 5 more merkins.

Pick up the 6 if you finish early.  Final merkin tallies: 100-130 per PAX.

Run to the 4th speed bump (~100 meters) and do 20 BBSUs.  Run back to the start for 20 more BBSUs.

Run to the 3rd speed bump (~75 meters) and do 15 BBSUs.  Run back to the start for 15 more BBSUs.

Run to the 2nd speed bump (~50 meters) and do 10 BBSUs.  Run back to the start for 10 more BBSUs.

Run to the 1st speed bump (~25 meters) and do 5 BBSUs.  Run back to the start for 5 more BBSUs.

Pick up the 6 if you finish early.  Final BBSU tallies: 100-130 per PAX.

Go to the wall in front of the school and get in the people’s chair position.  Hold position while each PAX takes turns doing 10 squat jumps.

Mosey to the benches in the front of the school and do dips AMRAP for 30 seconds.  After a 20-second break, do dips AMRAP again for 30 seconds.

(At this point, NYOPT pointed out that we had worked all of the muscle groups except the calves).

Stop at the curb and do 10 calf raises to keep NYOPT happy.

 

Mary:

Flutters x 50 IC

LBCs x 40 IC

Air humpers x 30 IC

 

Circle of trust:

Announcements:

-Thanksgiving convergence for F3 Swamp Rabbit at Legacy 11/23/2017

-Don’t Be A Grinch 5K 12/2/2017 in Acadia (Piedmont)

-Jingle Bell Jog 5K 12/9/2017 in Sugar Creek (Greer)

Prayer requests:

We all good.

 

Though it was cold, it was a great joy to work our bodies in the gloom.  Special thanks to NYOPT for assuring that the soleus and gastrocnemius muscles were not neglected.

 

SYITG,

Benign

 

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