Wednesday Leg Day

Warm-O-Rama:

Disclaimer and warmup mosey arounf JFBC parking lot (arm cirlces, hugs, shuffles)

main parking lot BD!

The Thang:

Long Suicides:
Up the parking lot – Backwards run each line 10 squats and run Back down

Down the parking lot – Karaoke run, 10 merkins and karaoke back

4 corners:

1-10x sumo squats

2-20x step back lunges

3-30x kung flus

4-40x STH’s :)-for you sparky!

TIME!

COT:

AL- Sparky FIL health

Fondue Guy’s M, for her healing her Dad from knee surgery, patience and her Mom suffering from dementia

Papa Mike – healing, Chemo and Liver cancer

Steamer on Va bike ride and safe travels to Ohio

So So Def – surgery tomorrow

SYITG for a Shneaky BD!