Site icon F3 Lehigh Valley

09/18/2023 - Steel Town - Back on the Chain Gang.

EBS: two for 2.1 miles in the drizzling dark.

Disclaimer verbally accepted by all.

Mosey to pavilion.

Warm up: neck rolls (sounded like a Kellogg’s breakfast); trunk rolls; slow lunges; Abe Vigodas, Grass Pickers, Shoulder Taps, Merkins, Mountain Climbers, SSH.  Except for the neck and trunk rolls (OYO), all IC x 10.

The Thang: Chain of Fools.

Link one.

Merkins, IC x 10.

American Hammers, IC x 10.

Squats, SC x 20.

Link Two.

Pull Ups, OYO/OBE.

BBSU, SC x 20.

Step Ups, OYO 20 each leg.

Link Three.

Decline Merkins, IC x 10.

LBCs, IC x 10.

Split Squats, SC 20 each leg.

Link Four.

Pull Ups, OYO/OBE.

Freddy Mercurys, IC x 10.

Alarm Clocks, SC x 11.

Link Five.

Diamond Merkins.

Hanging Tucks, OYO/OBE.

IDR.

Mary.

Half Supermans.

Planks.

Some slow and easy stretching of the back.

Count-o-rama; Name-o-rama, Discussion of how to sort out IPC 3 for Saturday with large number of PAX going to Lake Champion.  Prayers offered especially for PAX Dynamite.

Pretenders – Back on the Chain Gang (Official Music Video) – YouTube

 

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