Site icon F3 Lehigh Valley

12/13/2023 - Steel Town - Nice and Easy.

Crisp with clear skies full of stars.

Three for EBS.  Ran a good chunk of the Inner Loop; c. 25 minutes.

Disclaimer verbally accepted by all.

Standard warm-o-rama: Seal claps; Neck rolls (whole lot o’ crunchin goin on); Large arm circles, forward and back; Abe Vigodas; Shoulder taps; Peter Parkers; Imperial Walkers; Grass pickers; Merkins; Mountain climbers; Toy soldiers; SSHs.  All IC x 10.

Mosey to pavilion.

“Chain of Fools” beat down.

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

Link one: Merkins, IC x 15; American Hammers, IC x 30; Squats, SC x 40.

Link two: Pull-Ups, OYO/OBE; LBCs, IC x 30; Step-Ups, IC x 30.

Link three: Diamond Merkins, IC x 15; BBSUs, SC x 30; Lunges, IC x 20.

Link four: Pull-Ups, OYO/OBE; Box-cutters, IC x 30; Side squats, IC x 30.

Link five: Decline Merkins, IC x 10; V-Ups, SC x 10; Elevators, IC x 20.

Link six: Pull-Ups, OYO/OBE.  Then out of time.

Stretching.

Mosey to flag.

CoT.

Envoi.

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