AO: Shadow
QiC: Switchboard
Pax Count: 6
Pax List: Diablo, Manhole, Scout, Suds, Switchboard, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm up:
All in cadence x15
side straddle hops
Toy soldiers
Imperial walkers
Low slow squats
Mountain climbers
Merkins
The Thang:
From the stairs, jog over to the portables near north Peachtree for some 11s (dips and step ups) on the hidden tables!
Next, jog over to block pile (behind PMS) to aquire a block. Pax mosey with block in hand back to the front of the school.
The thang 1 –
Circle up for some in cadence block work x15 each:
Curls
Tricep extension
Curls
Overhead press
Curls
Kettle bell swing
Next thang 2 –
Pax pair off – one Pax runs the carpool loop at the front and the other partner murder bunnies across the grass area in front of the school. Each pax moves their own block, leaving it where they stop and picking up where they left off when they come back from the lap. 3 rounds of laps were completed and at least 2 back and forth murder bunny trips.
Pax then return the blocks but first… One more set of 15 rep curls in cadence.
Mosey back to COT with some grateful dead until time called
CoT:
Discussed Stone mountain trip tomorrow. Diablo prayed for the group
Naked Man Moleskin:
Suds and Manhole are kicking the tires on a ruck/sandbag workout. Don’t threaten me with a good time.