AO: Shadow
QiC: Dubya
Pax Count: 12
Pax List: Big Apple, Chaingang, Dubya, Fireballs, Gold Bond, Manhole, Pick 6, Radar, Rambo, Scout
FNG Count: 0
Downrange: Tumbleweed (Indiana)
A nice cool morning for a jog Cherokee Run to Georgia State College (and back) with a little partner DORA action. Three PAX were down suffering through IPC Week 2 (including your regularly scheduled Q).
Warm-o-rama
- 30 SSH IC
- 6 Daft Punk (12 Count IC)
- 10 Merkins IC
- 15 Cotton Pickers IC
- 10 Merkins IC
- 10 Windmills IC
- 10 Burpees OYO
The Thang
Cherokee run to GSU parking lot – pair up for partner DORA
- 100 Merkins
- 200 LBC
- 300 Squats
- One partner works, the other runs – long section of parking lot. Combined count.
Bear Crawl Ring of Fire – clockwise and 5 merkins around, counterclockwise and 5 merkins around recover
Burpee burnount:
- 10 burpees OYO
- 15 big boy situps OYO
- Rinse and repeat x2
Regroup for Cherokee run back to DHS parking lot – up “Puke Mountain” as the segment is appropriately name in Strava….
Pickup the other set of 10 burpees OYO and 15 big boy situps OYO that I was afraid we wouldn’t have time for int the parking lot.
Circle up and do one more set of 10 burpees OYO and 15 big boy situps OYO. Then 30 flutter kicks IC and 10 Obliques (each side) IC.
COT
Great to have Tumble Weed join us from somewhere in the Midwest, maybe Indiana. A prayer request from Tumble week for an F3 brother and firefighter – Backdraft – going through cancer. Prayers also for our brother Switchboard doing the Georgia Jewel 100 miler starting Friday at noon.