Can’t Feel my Legs on Route 66

A beautifully “cool” morning welcomed four F3 veterans as we embarked on a torcher-fest in City Park.

Mosey to NOMA front steps

Warm-up at the top of the steps to greet the dozens of runners gathered for the Varsity Sports Group Run

Goofballs (IC) x 20

Seal jacks (IC) x 20

Chinnocks (IC) x 10 and reverse (IC) x 10

Yes we got a chuckle out of how ridiculous we must have looked and we caught some eyes.  Maybe not the best way to EH.  However, the chuckling ended quickly:

Using the 11 light poles down right side of the drive in front of NOMA:

1) Route 66 with low slow squats at each pole

Fast Mosey back to steps

Plank and wait for 6

Superman to Boat x3

LBC x 20

2) Route 66 with lunges at each pole

Fast Mosey back to steps

Plank and wait for 6

Plank and alternate opposite arm and leg raises (IC) x 10

Dr. W (IC) x 10

3) Route 66 with ¾ squat jumps

Fast Mosey back to steps

Plank and wait for 6

LBFC’s (IC) x 20 (modified to straight legs, heels on ground if necessary)

Side lunges (IC) x 10

Wilson’s Wife w/ feet on bench (IC) x 10

Hip Slappers w/ feet on bench (IC) x 5

Side lunges (IC) x 10

Wilson’s Wife w/ feet on bench (OYO) x 8

Hip Slappers w/ feet on bench (OYO) x 5

10 count

Hip Slappers w/ feet on bench (OYO) x 5

Mosey to the Refinery (AKA Blue collar bars, the ones by Roosevelt Mall)

Pull-ups palms facing you (modified as necessary) (OYO) x 10

15 count

Pull-ups palms facing you (modified as necessary) (OYO) x 10

Straight leg bar kicks (OYO) x 10

Finger-tip bar hangs for maximum time (OYO) – then repeato

Mosey to the Great Lawn

Al Gore to wait for 6

Fingertip merkins (IC) x 10

Shout-outs:

Roth Family in Houston

Keith Collins Family

Side Effects and Bagasse M’s