AO: The Beach
QiC: Manhole
Pax Count: 2
Pax List: Genie, Manhole
FNG Count: 0
Downrange: N/A
Well maybe not so much racing, but we did run! Having HC’d to eachother late last night, YHC knew that there would be at least 2 of us there to embrace the wet, the cool and the gloom, but had no idea that it would only be 2. That did not stop the two of us from getting work done.
Warm up: (all IC and x12 – 2 rounds)
- Imperial Walkers
- Toy Soldiers
- Low Slow Squats
- Stone Mountains
The Thang:
Genie and YHC did a warm up lap, to get the juices flowing and then got down to work.
YHC called up a “Dark Webb” and so we began. We did modify slightly as we are often given to do. Instead of pausing at several points on each lap, we ran a full lap and then did the reps after each lap. Starting with:
- 1 Merkin
- 2 Air presses
- 1 Jump Squat
- 2 Bonne Blairs
- 1 Big Boy Situp
- 2 American Hammers
We worked our way all the way up to 10 and did 10 laps as well (with each lap being ~0.2 miles).
Running a little short on time, YHC made the excutive decision to stop at the peak of the set (10s and 20s) and to do 2 sets of X10, of the following 4 exercises:
- Incline Merkins
- Step-Ups
- Dips
- Squats
And that was all the time we had.
CoT:
Genie took us out with some strong words for success of our AO (The Beach) and for all the men of F3 ATL and the Nation.
Naked Man Moleskin:
Personally, I really enjoy BDs like today. Two guys just pushing eachother to get stronger and learning more about each other along the way. Genie’s dad is from Colombia. Genie works for Home Depot as a National Sales Mgr (formerly Lowe’s) and moonlights as a rental property owner, along with his father (who now lives in Clearwater). Genie maintains a residence near the AO, but travels extensively for work and pleasure. Genie got his F3 start at the Mecca in Charlotte, and relocated to the ATL 4 years ago. I actually recall Genie posting at Shadow, once upon a time. Great job today Genie.
Hoping to see more pax at The Beach at future Tuesday beatdowns.