Injured Shoulder? That’s OK, it’s leg day

AO: Firehouse

When: 09/20/2022

QIC: Valley Girl

PAX (9): Ace Ventura, Janeway, LifeLock VPN, Lightweight, SaaSy MoM, Sirmixalot, Suarez, Valley Girl, Pebble


Another opportunity to get North and lead with the great PAX of Firehouse!  Battling an injured shoulder (both actually) so definitely a focus on Legs and core this morning!

7 or 8 pre runners out there!  Including Asphalt who had to leave after the run.


Around the parking lot to the usual spot for WMH, WP, Reverse lunges, Copperhead Squats and arm circles

The Thang:

Soccer Field:
Run to mid field at 25% effort, turn and Bernie to the end line.
Same thing  4 more times at 50%, 75%, 100%, 75%

Thang 2: 10 Lunge steps, stop for 10 LBC’s, repeat until mid field. Slip in 12 Monkey Humpers.
Come back to end line with 10 broad jumps, stopping for 10 reverse LBC’s .  12 Monkey Humpers

Thang 3:  Grab a nice sized coupon and head to the pavilion.
10 Step ups holding the coupon, drop and do 10 flutter kicks holding coupon overhead.
Decrease reps on step ups 9, 8, 7 etc while holding 10 flutters alpha between each set.

Thang 4: Johnny Dramas – sets of 10 each for toes straight, toes in, and toes out.
Thang 5: Run around parking lot – everytime Q yells YEEHAW, stop and do 5 hillbilly squats. Did 5 sets then back to flag area.
Thang 6: Suarez led the count for Lt.Dan’s – Lunges and squats up to 4-16

Another set of Johnny Dramas
Finished with Merkins in cadence until time ran out.


Great inspiration from Saasy Mom today about the fellowship of F3 and how it solves so many issues in the world today…encouraging each other to be better at everything we do

Prayers out to Suarez sister and Lightweight’s employee

Naked-Man Moleskin:

Great to get back up North for a change of pace – Great place for a beatdown.

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