AO: Shadow
QiC: Saltlick
Pax Count: 11
Pax List: Box Checker, Chaingang, Curveball, Dubya, Hen House, Manhole, Saltlick, Suds, Switchboard, Wreck-It Ralph, Zoom
FNG Count: 0
Downrange:
Warm up:
All IC – SSH (15), Malenke’s Gardner (10), Windmills (10), Stone Mountains (10); rinse and repeat subbing low slow squats for the Gardner; curb to curb high knees, buttkickers, lunges and carioca a couple times followed by short job to start of 4-corners
The Thang:
4 Corners in DHS parking lot with 15 Merkins, 30 OH presses, 15 Stone Mountains and 15 BB sit-ups; progress between stations with carioca (facing south), fwd run, carioca (south) and backward run. Rinse and Repeat for 3 total rounds.
Cherokee Run to Vanderlyn playground with short Mary at turf field (Big Block Alphabet and 15 BB sit-ups OYO); Aerosmith to playground for set of 11’s with pullups and pushups
Mosey to the coupon stash and do 3 sets of 10 thrusters
Mosey over the bleachers and to the steps leading to DHS parking lot for 3 sets of calf raises (regular, toes in, toes out) and then mosey to parking lot for COT.
CoT:
Manhole noted a couple of upcoming community service opportunities; Chain Gang has Thur 530 and Manhole has Saturday – both have worked up a workout plan that is not to be missed. See you there.
Zoom graciously took us out with a prayer of thanksgiving and petition for guidance – well said!
Naked Man Moleskin:
What this is don’t know
I write something just for show
Five Seven Five Haiku
Have a great week!