LAA LAA Land (Legs, Arms, Abs). “It’s not La La Land the Movie, but an incredible simulation”.
A derivative of one of Dr. Seuss’s previous lessons, all 0.0 as the rain was constant. But YHC thinks the Pièce De Résistance was singing in the rain Oh Holy Night, celebrating Christmas on a Friday morning before the sun was up.
Conditions: 59 degrees, raining, which had us under the East Entrance overhang.
The 5 Pillars of F3 made clear, disclaimer accepted, we got to the big show:
Warm Up:
Casey Kasums, Neck Roll, Trunk Roll, SSH, Abe Vigodas, Merkins, Mountain Climbers, Peter Parkers, Lunges
The Thang:
Phase 1:
30 squats
15 curls
30 half Supermans
Phase 2
20 lunges
15 military presses w/dumb bells
30 LBC’s
Phase 3:
10 Side lumges
10 triceps presses or 15 skull crushers
30 flutter kicks
Phase 4
30 calf raises
10 back rows each arm
30 Freddie Mercuries
Mary: 3 Rounds of dealer’s choice
WWIs, Abe Vigodas, Crab Cakes, Monkey Humpers, American Hammers, etc.
COR, NOR, OHN (Oh Holy Night)