AO: Shadow
QiC: Suds
Pax Count: 12
Pax List: Big Apple, Fireballs, Gold Bond, GreenBean, HVAC, Leon, Manhole, Mossad, Ricochet, Saltlick, Suds, Sunshine
FNG Count: 0
Downrange: Saltlick last day as Chicken Hanger
0605 – Wake Up. Feel like running in rain….. there will be no fun on the Lido Deck this morning.
0700 – 62 degrees, Sprinkles turning slowly to rain, and the thunder, the lighting, and yes the rain was coming…..
After some usually disclaimers, declarations of not being a professional, work out at your own risk, yada yada yada yada…… Click on the Sound track of cover tunes.
Warm Up
- Rd 1- 5 burpees (little bit of a rude start)
- Good morning stretch
- Half Mills Stretch IC x 5
- 1 burpee, SSH, LSS, LBC, DHB (5 rounds adding rep each round, so 1, 2, 3, 4 5) Total 15 reps of each
- Mosey
THANG – Running Rock n Roll Show
- Mosey into the woods to picnic tables for Dips x 10 (IC x 3)
- Mosey out the back of the Nature Center onto Meadowcreek Lane
- Rd 1 – 10 / 10 Merkins / Big Boy Sit Ups
- Mosey to corner of Meadowcreek Dr
- 1 burpee, SSH, LSS, LBC, DHB (5 rounds adding rep each round, so 1, 2, 3, 4 5) Total 15 reps of each
- Mosey to Vernon Way
- Rd 2 – 5 burpees
- Mosey to corner of Brompton Ct
- Mary Rama (3 exercises totaling 40 reps led by Pax members)
- Mosey to corner of Carnaby,
- Rd 2 – 10 / 10 Merkins, Big Boy Sit Ups
- Mosey to corner Vernon North Dr
- Rd 3 – 5 burpees
- Mary Rama (3 exercises totaling 40 reps led by Pax members)
- Mosey down Vernon Ridge Dr
- Rd 3 – 10 / 10 Merkins / Big Boy Sit Ups
- Lunge Walk 100 ft
- Jail Breaks up Vernon Ridge Dr – 3 of varying lengths to Mt Vernon (100%, 75%, 50-100% speed) to Mt Vernon Rd
- Rd 4 – 10 / 10 Merkins / Big boy Sit Ups
- Mosey to Corner of Ashmont Ct
- Rd 4 – 5 burpees,
- Mosey to Corner Dunwoody Village Parkway
- Dips x 10 (IC x 1) had to skip to 2 sets to due time limits
- Mosey Village Burger Parking Lot
- Rd 5 – 10 / 10 Merkins / Big Boy Sit Ups
- Mosey to Mellow Mushroom (Yummy)
- Rd 5 – 5 burpees
- Mosey down Roberts to first curb but at Austin
- Rd 6 – 10/10 Merkins / Big Boy Sit Ups
- Mosey back into the Nature Center to the benches
- Dips x 10 (IC x 3)
- Mosey to COT
- Rd 6 – 5 burpees
- 10 Monkey Humpers,
- 60 seconds of planks (just hanging out listening to The Crue…. Jail House Rock)
That’s a wrap!
Totals
- 2.7 miles of running
- 30 SSH, LSS, LBC, DHB
- 5 Half Mills, good morning stretch
- 60 Burpees
- 60 Merkins
- 60 Big Boy Sit Ups
- 70 Dips (IC), so 140 single count
- 80 reps of Mary (40 at each stop)
- Some Lunge Walks, Jail Breaks
- 10 Monkey Humpers
- Hope you got your moneys worth….
COT
- No prayer requests, but at Coffeteria it sounds like prayers for Leon’s Dad might be needed
- Prayers for all others not mentioned
- YHC took us out in prayer. Until Next Time, and There Will be a Next Time….. – Suds
Naked – Breast Man – Moleskin
- Beer Recommendation: Sierra Nevada, Torpedo Extra IPA. Get the Sierra Nevada Happy Sampler 12 pack. Good stuff
- Wine Recommendation: San Gregorio, 2020 Tempranillo, Spain. Taste is some between Pinot Noir and Cabernet. Really good
- Soundtrack, All Covers: Song, Band (original band)
- Pre Work – Atlantic City, Ryan Adams (Bruce Springsteen),
- Work out play list –
- Oh, Pretty Woman, Van Halen (Roy Orbison)
- Knocking on Heavens Door, GNR (Bob Dylan)
- What I Like About You, Poison (The Romantics)
- Walk This Way, Run DMC (Aerosmith)
- Atlantic City, The Band (Bruce Springsteen)
- You Really Got Me, Van Halen (Kinks)
- Mrs. Robinson, The Lemon Heads (Simon Garfunkel)
- Helter Skelter, Motley Crue (Beatles)
- Come Together, Aerosmith (Beatles)
- Gin and Juice, Gourds (Snoop Dogg)
- Ring of Fire, Social Distortion (Johnny Cash)
- Your Mama Don’t Dance, Poison (Loggins & Messina)
- Jail House Rock, Motley Crue (Elvis)
- Have 20 more really good covers, oh well next time