AO: Shadow
QiC: Manhole
Pax Count: 11
Pax List: Big Apple, Dunder, Leon, Madoff, Manhole, Mossad, Radar, Ricochet, Saltlick, Suds, Wreck-It Ralph
FNG Count: 0
Downrange: N/A
It was crsip, but not too crisp. It was breezy, but not too breezy, and the cadre could have been larger, but YHC was content with the lot that he had to work with, given all the distractions. A couple of PAX even showed up late, but we won’t hold it against them, they did post after all. After some brief pleasantries were exchanged, we got to work
Warm up:
(X10/IC) Large arm circles Forward / Large arm circle Reverse
The next 5 exercises were done twice (All IC and X12):
- SSH
- Imperial Walkers
- Low Slow Squats
- Windmills
- Stone Mountains
The Thang:
No time to daudle, we were off into the woods and up the hill, all the way up to the picnic bench clearing (brief pause for the 6). Mosey on almost all the way to the back of the DNC and then a little off roading around the edge, and down to the backside of the wooded playground (pause for the 6 – who was right there) and on down the hill to the stump clearing for a set of 11s (Dips and Step-ups).
Mosey on across the boardwalk and up the trail to the THOP. Partner up for squats and max pullups (5 rounds).
Mosey on across the trail and back to the flag for a some quick Mary (all IC and X12):
- Heels2Heaven
- Rosalita
- Low-lalita
- Box Cutters (Leon’s)
- Obliques (Left and Right – x15)
- American Hammers
Mosey on up the hill to Dr Ann Culbreath Dr. for a mini-Crowd Pleaser. Starting with 1 Burpee at the bottom and 5 8-Count Body Builders at the “crest” or “lending library”, with 2 sets of 5 HRMs at catch basin inlet and the bike and hte sign on the right. (Did I get that right Wreck-It?) No matter how you slice it, 15 Burpees, 15 8-Count Body Builders, 100 HRMs and 5 times up and down the hill. Some of the PAX did EC.
Mosey over to Dr Ann for some final Mary:
- Bicycles (x10 and IC)
- Dying Beeles (x10 and IC)
- X-Factors (x10 and IC)
- Big Block Alphabet
Mosey back to the flag.
CoT:
Suds took us out.
Prayers for our brother Billboard, on the loss of his father. Our thoughts are with him and his family.
Prayers for our dearly departed brother Ready-Mix from F3 Alpha (John’s Creek) and his wife and 3 teenage daughters.
Prayers for those healing and struggling to get right.
On that note, reach out to brothers who have not been around in a minute.
Naked Man Moleskin:
April 22nd – Rambo’s Party (see Slack)
April 23rd – HelenBack – 5K, Half marathon, Full Marathon (See Slack)
April 23rd – Tough Mudder (ask Chaingang and Rumrunner if you want to run it). Reach out to Biscuit if you want to volunteer on the 23rd and run on the 24th (or Vice Versa)