Time to Thaw out those Chicken Legs

Preamble:

Brrrrrrrrrrrrrrrrrrr…cold weather came roaring back at the theHooch

Warm-O-Rama:

• Disclaimer, Mosey, SSHs, Hillbillies, Batwing, Weed Pickers= warmish

The Thang:

**any down time was filled with SSH’s to keep warm.

Thing 1:

In table top position, we did 4 separate hip exercises from a tabletop position (on the ground knees and hands) as follows:

Left leg:

• 30 Knee to chest then back kick heel to sky while keeping the leg bent
• 30 Fire Hydrants (lift leg like a dog peeing on a fire hyrdrant)
• 30 Forward Leg circles (leg still in position  like a dog peeing on a fire hydrant)
• 30 Backward Leg circles (leg still in position  like a dog peeing on a fire hydrant)
• 30 Kicks.  Swing a straight leg up on your left side towards your hand

Sounds easy, gets hard.  Rinse and repeat on the right side.  I am not a professional, but did learn this one from a professional (2 time olympian for track and field)

Thing 2:

Three rounds of:

• 10 Single Leg lifts- back on the ground with foot up on the curb.  Push up and down with the foot on the burb bringing your but off the ground and opposite foot skyward (like a jack knife).  10 reps then switch feet
• 10- heels to the curb, squat down, butt on sidewalk, lay back, sit back up, and stand with little to know help from hands

Thing 3:

Mosey over to the fire pit and grab some bench.

30- Steps ups: keep left foot on the ledge the whole time stepping up and down.  When you step up bring the right knee to your left elbow, then step back down.  Your right foot never touches the ledge.  30 reps one side then thirty reps the other side

30- Irkins

Thing 4:

Mosey over to Chapel Hill for some Bernie Sanders

Thing 5:

Mosey back towards the flag, but stop with 200 yards to go.  Make our way back to the flag Much Chesto style

5 MOM round robin, PAX choice

COT:

Prayers up for Feathers wheel and PAX in general

Naked-Man Moleskin:

YHC offered to collect toys and food for any PAX not able to attend the Santa Ruck.  I think I saw Homer do the same thing on Facebook.  My family and I are planning on doing it and would love to carry your donations.  I’m also going to go shopping for my family I’d be willing to collect money and shop for you too.