AO: Shadow
QiC: Curveball
Pax Count: 10
Pax List: Box Checker, Chaingang, Curveball, Dubya, Hen House, Radar, Rambo, Saltlick, Switchboard, Wreck-It Ralph
FNG Count: 0
Downrange:
Rumbling through the parking lot 5:30a YHC was wondering who was Q for today’s beatdown. As it just so happens it was the man in the mirror. With that newfound knowledge, 10 men entered the gloom with the blind leading the blind.
Warm up:
All 15x. All IC
- SSH
- Windmill
- Low Slow Squat
- Merkins
- Stone Mountain
Curb to Curb
- Butt kick
- High Knees
- Warrior Lunge
- Inch Worm
Mosey down Vanderlyn for some coupon work
The Thang:
With coupon in hand, station up at the bottom of Vanderlyn hill.
- 7 Thrusters
- 7 Curls
- 7 Tricep Ext
- Run uphill backwards, forward on the downhill
- Rinse Repeat 3x
To get our moneys worth with the coupons – wheel of merkins, IC
- 7x Incline merkin
- 7x Merkin with right hand coupon, left hand pavement
- 7x Derkin
- 7x Merkin left hand coupon / right hand pavement
Neatly stack coupon and mosey.
Stop at the curb in front of DHS – repeat wheel of merkin.
Next evolution:
- 15x Dips at benches in front of DHS
- Run to handrails leading to DHS entrance
- 15x Incline rows on handrails
- Run to benches by the trailer
- 15x box jumps
- Rinse repeat 3x
Mosey back to flagpole. Finish out with 20 merkins IC 3 down / 1 up and 10 monkey humpers.
CoT:
Prayers for Rambo’s surgery and Big Apple recovering from Covid. Don’t forget Tartan Trot in Feb of 2022 🙂
Salt Lick took us out.
Naked Man Moleskin:
Making up a beatdown on the fly really helps block out the pain. Thanks for bearing with YHC.