AO: Shadow
QiC: Switchboard
Pax Count: 25
Pax List: Bison, Curveball, Diablo, Dribble, Dubya, Dunder, Fireballs, Hen House, Manhole, Novocaine, Radar, Rambo, Rum Runner, Slow-burn, StiX, Suds, Switch, Switchboard, Team Mom, The Original, Vortex, Wide Right, Wreck-It Ralph, Zoom
FNG Count: 2
Downrange: Pusser
On a warm-ish thursday AM, 25 (or so) brave men left the comfort of their fart sack to get better, stronger, faster both mentally and physically. It was an honor to lead you all today!
Warm up:
Side straddle hop – ICx15
Imp walker – ICx15
Low slow squat – IC x 15
Stone Mountain – IC x 15
The Thang:
follow me to the front of DHS for some 12’s (the PAX corrected YHC who referred to them as 11’s) of step ups and dips on the front benches. For those of you who have frequented the Monday BD’s, you know this is a staple but YHC decided to extend that fun to make sure the PAX are sufficiently warm prior to the main event.
Follow me down Vanderlyn to retrieve a coupon. After a short round of “curls for the girls” while waiting on the 6, we continued with coupons quickly to the playground via a rifle carry (or however PAX found best to carry a 30# block .2 miles). Once at the playground – another quick plank for the six.
“The Thang” – modified 4 corners (take your block with you) all PAX completed a total of 3 rounds. NICE JOB
- murder bunnies (horizontal on the exercise pad…back and forth)
- goblet squats w/block
- 8 count body builders leaning on block
- LBCs while holding your block
3 mins of Mary – Quick break which included:
- heals to heaven ICx10
- American hammer ICx15
- big boy situps x10 oyo
Quickly, PAX’d move back down Vanderlyn to carefully (and correctly) stack the blocks back in their secure holding place.
Follow me back around the field to the stair case up to the parking lot….a quick stop at the top for calf raises ICx15
CoT:
Marlows tavern – May 6th at 6pm-ish. Check slack and with your s/o and be in attendance for the second F!
2 guests/returning PAX – Vortex and Switch! (note: need them added to the BB list)
also, 2 FNGs – wide right and Stixx. Wide right was added to the BB list (thanks Team mom). Need to get Stixx added as well.
Naked Man Moleskin:
I’m not sure because i didn’t meet the guy but i saw on Strava that Team mom brought a PAX named “Pusser” with him today. Welcome back I think?