AO: Shadow
QiC: Manhole
Pax Count: 10
Pax List: BiBo, Big Apple, Billboard, Fireballs, Manhole, Mossad, Radar, Ricochet, Seles, Wreck-It Ralph
FNG Count: 0
Downrange: N/A
On a day that was more gloomy and darker than most, 10 PAX gathered in the gloom, having fought their way out of their fartsacks to embrace the suck.
Warm up:
(all x12 and IC, two rounds)
- SSH
- Imperial Walkers
- Windmills
- Low Slow Squats
- Cotton Pickers
- Floyd Mayweathers (with a little F3 Yoga)
The Thang:
Mosey up to the start of the hill at the Austin driveway for some alternating lunge walks (x5 each leg) and Merkins (x5) all the way to the crest of the hill. Plank for the 6.
Mosey to the newest Dunwoody Park for some partner work. Each partner did Merkins and Dips on the rail (x10 of each) and then the two partners ran around each of the islands on the driveway and back to the start. (3 rounds)
Mosey to the playground. Partner 1 does 10 pull ups while Partner 2 does squats (3 rounds)
Mosey back across the lot and on your 6 for some Mary (mostly IC and X12)
- Rosalita
- Low-lalita
- Freddie Mercury
- LBCs
- American Hammers
- Box Cutters
- Obliques (Right then Left)
- X-Factors
- Big Boy Sit-ups (x15 OYO)
- Low Flutter (x29) should have been x30
Mosey back to the top of DNC and plank for the 6.
Mosey to the front of Austin for Wall-Sits (60 seconds) and Balls to the wall (30 seconds) – 3 rounds
Mosey to the wall for a dip tabata – 8 rounds – 20/10
20 air presses and 10 HRMs – OYO
Mosey back down the hill
CoT:
Fireballs took us out.
Naked Man Moleskin:
Began to talk about December return of the 90 minute beatdown and the 6ish mile Brew Ruck as well as a January convergence.