AO: Shadow
QiC: Manhole
Pax Count: 24
Pax List: BiBo, Big Apple, Billboard, Diablo, Dubya, Dunder, GreenBean, Gumbeaux, HVAC, Madoff, Manhole, Mossad, Mulch Man, Novocaine, Radar, Ricochet, Saltlick, Scout, Seles, Suds, Sunshine, Team Mom, Wreck-It Ralph
FNG Count: 1
Downrange: Pusser
The 1st day of May, brought another 1st to Shadow AO, a record, at least, YHC thinks it’s a record. YHC contends that we have never had 24 post for a beatdown at Shadow on a Saturday, and an FNG (Gumbeaux) to boot. 0700 occurred and an evolution ensued.
Warm up: (all IC and x12)
- Imperial Walkers
- Low Slow Squats
- Cotton-Pickers
- FLoyd Mayweathers
- Stone Mountains
(after the 1st round, there was brief pause for some F3 Yoga (aka stretching), followed by a mosey down the hill, across the wood chip trail and over to the Austin cul-de-sac)
Round 2 – same as the 1st, with a set of large arm circles – 6 each way to boot.
The Thang:
Time to get after it with a DORA 1, 2, 3 . This is where YHC has to eat a little crow. You see, YHC insisted that a DORA, by definition, was 100 Merkins, 200 Squats and 300 LBCs (b/c that’s how i was taught), but apparently, YHC’s 1st DORA was led by a rule breaking Q. A DORA 1,2,3 according to the Exicon, is as follows:
- Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i,e, 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs).
As you can see, it is in fact, Merkins, LBCs, and then Squats. Dubya, i apologize and owe you Burpees at a TBD.
None the less, we got after it, and all had fun.
Now for the humility. YHC, at a youthful age of Fitty-Uno, realized a limit on my body today, and more to the point, that my hamstring was quite fried, so Dubya took over (with Seles) and led the PAX who wished to go for a stroll, down the hill, through the woods, and up the hill to Roberts and back down to the lower lot. Those of us unwilling or able to follow, did a pyramid, 2 up 12 and back down 2 by 2s of the following: Merks, Squats, LBCs (my order), and then we slowzied over to the lower lot. Dubya’s group joined in on the backside of the evolution.
We then moseyed up to the Austin parking lot. Where did alternating sets of 30 second Bear Crawls and Crab Walks broken up by 10 HRMs (OYO). We did 2 full rounds with 40 HRMs.
We then stopped for some Mary. (mostly IC and all x15 – except for the Big Block Alphabet):
- Rosalita
- Low-lalita
- ABCs
- Obliques
- Big Block Alphabet (OYO)
- Big Boy Situps (OYO)
Back to the parking lot. Where did alternating sets of 30 second Bear Crawls and Crab Walks broken up by 10 HRMs (OYO). We did 2 full rounds with 40 HRMs.
We moseyed down to the wall for 3/4th (well really 6/8ths) of a Dip Tabata. (more fun than one should be allowed to have).
Mosey back down to the lower lot for COT.
CoT:
After name-o-rama and naming our FNG (Gumbeaux), Salt Lick took us out.
Naked Man Moleskin:
Lots of announcements:
- 2nd F Event – Marlowe’s – Dunwoody Village – 1830 til whenever
- 2nd F Event – Golf – TBD – at least 16 interested
- 1st F / 2nd F Event – Spartan Race in October – there is an F3 Team
- 1st F / 2nd F Event – next Saturday – F3 Alpha Convergence -Riverfront Park
- Not mentioned but needs to be – Switchboard still looking for PAX to #RUNTHEATL with him
- Finally, just found this one:
This is the race that Team Mom and Dribble are training for:
https://www.ultrasignup.com/register.aspx?did=84174