![](https://f3alpha.com/wp-content/uploads/2019/02/f3_400x400.png)
Leg Day….just kidding
AO: The Wreck
When: 2024-01-29
QIC: Bear
PAX (15): aflac, Bear, Blue, Catheter, defcon2, Donor, Missionary, Moonshine, Scratch-Off, Scurvy, Sell-out, Thunderclap, Zohan, Veggie and Chowda'
Preamble:
Was excited to Q but didn't do as much planning as I should have (ran out of time and music died)Warm-O-Rama:
Mosey to top of hill- mtn climbers
- shoulder taps
- toy soldier
- lunges
- bonnie blairs
- phelps arm swings
- arm circles
The Thang:
- Set 1
- Deep lunge at bottom - 10-20 / leg
- Romanian dead lift - 20ish
- backwards up hill with rock
- squats with rock at the top - back down to bottom
- repeat 3x
- Set 2 - playground
- VERY slow curls - 5-15 (reps came down as slow motion was tiring)
- Pull ups - 10ish
- Repeat 3x
- Set 3
- SLOW skull crushers - 10-20
- DIPS - 20-30
- Repeat 3x