AO: Shadow
QiC: Manhole
Pax Count: 12
Pax List: Big Apple, Dorian, Dunder, Leon, Manhole, Meathead, Mossad, Mulch Man, Radar, Saltlick, Seles, Wreck-It Ralph
FNG Count: 0
Downrange:
A late evening storm last night stirred things up just enough, and we had a glorious morning at Shadow AO. 11 PAX joined YHC for sweatfest around the neighborhood.
Warm up:
(All IC and x15)
- Imperial Walkers
- Large Arm Circles (forward)
- Windmills
- Stone Mountains
Pause for a little Plank. The Mosey to the cul de sac on the backside of Austin.
(All IC and x15)
- Imperial Walkers
- Large Arm Circles (reverse)
- Windmills
- Stone Mountains
The Thang:
Starting at the light pole, jog to the 2nd parking sign (20 squats OYO), jog to the 4th parking sign (20 squats OYO), jog to the 6th parking sign (20 squats OYO), jog to the 8th parking sign (20 squats OYO) and jog to the 1st gate and plank for the six.
Jog to the top of the driveway, plank for the six. Grab some curb, x15 IC Derkins.
Mosey up Roberts towards town and peel off at Wynterhall and head to the pool, where we felt like we got wet. CrowdPleaser up the hill, 8 count body builders at the top and merkins at the bottom (7-1, 6-2….etc).
Mosey back down the flat part of the lot for some Mary (all IC and x15)
- Rosalitas
- Jelly Donuts
- Lowlalitas
- American Hammer
- Obliques (Left/Right)
- Low Flutter
- LBCs
Mosey back up the driveway, back up Wynterhall and back down Roberts to the rear driveway (pause for a set of curb Derkins (OYO and x15), down the hill through the gates and on around to the wall.
A little circuit training. At the wall, 10 hand release merkins, in the middle 20 squats, at the far end 10 turkish giddups, and back in the middle 20 squats and back to the start. (3x around OYO).
Find some wall, time for tabata (20 on, 10 off) Dips. Feel the burn.
Mosey to the gate and circle up on your six for a Big Block Alphabet party.
Mosey down the hill to the lower lot. 10 Hand Release Merkins OYO.
Time
CoT:
Saltlick took us us out. Prayers for peace, leadership and a safe holiday weekend.
Naked Man Moleskin:
Lots of announcements:
- The sign up sheet needs some attention
- Memorial Day – Murph Monday – either Brookrun/PMS at 6 or Roswell City Hall at 7
- Wednesdays have been added – 6 AM – Brookrun/PMS spot – this week Diablo
- Golf outing is a work in progress
- Assault on Stone Mountain — Part II – Weekday or Weekend – TBD
- Don’t forget – our 1000th beatdown coming up in September
- And on that note – F3 10 year – rescheduled from January to October – Seles thinking about attending, who’s with him