AO: Shadow
QiC: Manhole
Pax Count: 16
Pax List: Bison, Box Checker, Chaingang, Dribble, Dubya, Fireballs, GreenBean, Manhole, Mulch Man, Novocaine, Saltlick, Sasquatch, Scout, Team Mom, The Original, Wreck-It Ralph
FNG Count: 0
Downrange: 0
YHC began this beatdown still 50 years old, and finished, 51, literally. My official birth time, according to mama, was 0615. In honor of YHC’s birthday and in observance of 04/20, we did a bunch of stuff 20 times, oh and we all got stoned.
Warm up:
4 exercises (IC and x20 each): Low Slow Squat, SSH, Cotton Pickers and Stone Mountains.
Mosey
The Thang:
We took a little stroll up to the corner of Vermack and Vanderlyn and then back down and through the parking lot, and out to the baseball field where YHC revealed his sinister plan, the DOD (Deck of Death).
Each PAX was given 4 cards with the best of intentions (YHC excluded and Dribble and Team Mom were doing laps). We made it through two rounds. If it was a repetition exercise, we did 20 of them, either IC or OYO. If it was a movement, we ran to the fence and back. As best as i can recall, we did the following:
- Heels to Heaven (IC)
- Rosalita (IC)
- Alternating Side Squats (IC)
- Bonnie Blairs (OYO)
- America Hammers (OYO)
- High Slow Flutter (IC)
- Karaoke
- Backwards Run
- Reverse Lunges (IC)
- Squat Thrust (OYO
- Merkins (OYO)
- Stone Mountains (IC)
- Dips (OYO)
- Hand Release Merkins (OYO)
- Wide Arm Merkins (OYO)
- Low plank (60 seconds)
- High Plank (90 seconds)
- Obliques (10 to each side – OYO)
- Small Arm Circles (OYO)
- Butt Kickers
- LBCs (IC)
- Wojo Squat (IC)
- Luge (OYO)
- Hand Clap Merkin (OYO)
May be missing a couple
We cut it short, as time was running out and moseyed off the field across the parking lot and up to the pit of pain.
Time for everyone to get stoned, literally. We all grabbed a boulder and did a set of Dips (IC and x20) and then 5 sets of 4 broad jumps up the steps (or 20 OYO).
Time to wrap up. Replace the stones and mosey to the COT.
CoT:
The Original took us out.
Naked Man Moleskin:
A little light for a Tuesday, but happy to lead this group on this and every day.
Don’t forget about the Tough Mudder this weekend.
Also, reminder that our GA Works project with F3 Alpha is culminating in a 5K race on Saturday, 4/24 possibly at Chastain…more details in the coming days.