AO: Shadow
QiC: Chaingang
Pax Count: 18
Pax List: Big Apple, Box Checker, Chaingang, Curveball, Fireballs, GreenBean, Manhole, Mulch Man, Radar, Rambo, Sasquatch, SharkTank, Slow-burn, Team Mom, Wreck-It Ralph
FNG Count: 0
Downrange: Oars (Shadow – not in drop down), Deuce (Alpha/Cumming)
Warm O Rama
– 20x IC Side Straddle Hop
– 10x IC Monkey Humpers
– 10x IC Windmill
– 10x IC Bonnie Blairs
– 10x IC Cotton Picker
– BurpMerk 5x
Thang 1 – Getting there
– Mosey to the Vanderlyn
– 10x Turkish Gettups
-Jailbreak to back of track
Thang 2 – Coupons Please
– 10x Blockees
– 10x Kettlebell Swings
– 10x Squat Thrusts
– Run a lap
– 20x Bonnie Blairs, 20x Hand release Merkins at 200 yd mark
– Rinse and repeat 2x (Total of 3x)
Thang 3 – Mailbag
– Mosey to end of Vanderlyn
– Run to Vermack doing ascending reps at every mailbox
– Alternate burpees and big boy situps
COT
– July 8 Beatdown will be a Run up Stone Mountain with some extracurricular fun at the top, targeting a 5:30 link up at DHS to convoy and get to the top in time for sunrise
GreenBean took us out in good fashion with prayer