AO: Shadow
QiC: Manhole
Pax Count: 11
Pax List: Big Apple, Box Checker, Diablo, Fireballs, GreenBean, Hen House, Manhole, Mulch Man, Radar, Rambo, SharkTank
FNG Count: 0
Downrange:
The cooler weather had the PAX feeling a little frisky this AM, so YHC decided to test their metal.
Warm up: (all IC and x12 – 2 rounds)
- SSH
- Imperial Walkers
- Windmills
- Low Slow Squats
- Stone Mountains
The Thang:
Mosey across the lot and on to Vermack and then up to Vanderlyn and across to the construction entrance to the track to grab a coupon. Walk your coupon over to the edge of the Vanderlyn front yard. Time to get after it:
- Murder Bunny down to the trees and back
- Mosey out to and down Vanderlyn to the playground
- 10 Pull-ups
- Mosey over to the Vanderlyn wall
- 20 Alternating Step Ups
- Mosey back to the beginning
(we did this twice)
Quick set of curls (x10 IC) and Goblet Squats (x10 IC)
Carry your coupon back to the pile
Mosey around the track and across the bleachers to the end
Quick set of x12/IC Plyometric squats (single leg)
Mosey on around the track to the flag pole for some Mary (all IC and X12)
- Freddie Mercury
- ABC
- American Hammer
- Big Boy Situps (x12 OYO)
- Rosalita
- Lowlalita
- Dying Cockroach
- Big Boy Situps (x12 OYO)
Mosey on around the ball field and on to the parking lot where we lined up for rounds of Jog into a Sprint up the parking lot.
And that was that.
CoT:
Rambo took us out
Prayers for the pedestrian that was hit on Vermack last night.
Prayers for Box Checker and his wife on the coming birth of their 1st child
Naked Man Moleskin:
Don’t forget about Rambo’s Backyard Fiesta on Saturday
Send Team Mom and Dribble some encouragement on Saturday for their run
Q sheet still needs some love – please sign up
July 8th – Assault on Stone Mountain (meet at DHS)
Finally, we need to EH our brothers and get them back out and those on vacation, we will be here when you get back.