AO: Shadow
QiC: Diablo
Pax Count: 8
Pax List: BiBo, Curveball, Diablo, Fireballs, HVAC, Manhole, Novocaine, Wreck-It Ralph
FNG Count: 0
Downrange:
Music: Southern Rock 3
Warm up:
The “Shaq”, Low Slow Squat, Atomic Merkins, Toy Soldier, Cris-Cross Jacks (All 10 count). Stretching: Runner’s Stretch, Arm across chest, “The Wave”.
Mosey to Diablo’s Den (playground jungle gym)
The Thang #1: Pull/Squat
“L” pull ups – 5 to 10 / 10 Prisoner Squats in cadence
Cling-on pull ups – 5 to 10 / 10 Prisoner Squats in cadence
Round the World pull ups / 10 Prisoner Squats in cadence
Mosey to Amphiteater for 20 Chicken Peckers (handstand against wall and do shoulder taps)
Mosey to Lamp Post Field
The Thang #2: Mini-Cooper
Burpee Jacks/Squats/Merkins (Sets of 10, then 9, then 8, . . . down to set of 1)
inbetween sets run a lap to lamp post and around up hill back to field.
Mosey to starting parking lot
Mary:
3-part Touch the Sky (60 seconds total)
Heels to Heaven (24 reps)
Pharoah (60 seconds total)
CoT:
December 19 “White Elephant” party at Moondog Growlers in Dunwoody. 5:00pm – 9:00pm-ish. Curveball is organizing.
HVAC took us out.