Super Legs

AO: RocketTown
Beatdown Date: 01/11/2021
Q: Full House
Pax: Bull Husky, C(L)ock Blocker, Holy Roller, Mushu, Pointer, Repo
DR Pax:

Disclaimer given: I am not a professional. Modify as you need to.

The Thang:
Side shuffle
High knee skips
Backward hip openers skips
Walking knee hugs
Soldier kicks
Lateral lunge
Spider crawl
inch worm

Took a mosey over to the nice wall they have at rockettown to get acquainted with. Following exercises were completed:
3 rounds. 20-15-10 reps.
-decline pushup
-shoulder taps
-mountain climbers
-1 min rest

Now that the upper body is warm it’s time to get the legs burning. Reminded the guys of my comment on slack about getting the legs going to start the week off right (fair warning was given).

Super legs:
5 rounds
X20 air squats
X20 alternating lunges
X20 alternating split squat jumps
X10 squat jumps

(For those who finished first they could pick one exercise and complete for the PAX finishing up). Guys were pushing each other and finished with picking up the 6.

Finished with a cool down stretch to recover and rest those legs.


F3 to me has been accountability to be healthy and the building up of other men. I have loved the opportunity to grow and mature with other men. Grateful to get out here in the morning with other men and get after it
Teachers and educators as they navigate the pandemic.

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