AO: Terminus
QiC: Flathead
Pax Count: 6
Pax List: Buttercup, Gates, Gronkins
FNG Count: 0
Downrange: Lunch Lady (F3 Columbia, SC), Pol Worker (F3 Columbia, SC)
Warm up:
SSHs, Don Quixote, Bear Hugs. By the time the warm up was complete all 6 pax had arrived and we mosey’d around the Skate Park field along the beltline.
The Thang:
- “Macon“: We found ourselves at the start of some cones. Beginning our journey in Macon, we did “The Beast” on a 478 theme (478 is Macon area code). The Beast is where you sprint from starting line to first cone and do the specified number of merkins, sprint to next cone for 4-ct LBCs, to last cone for squats, sprinting back for burpees, then wide-arm merkins, then American Hammers back the the starting line. So we did a round of 4 reps each, then a round of 7 reps each, then a round of 8 reps each. We recited 5 core principles in between the rounds.
- We mosey’d around the field again to where a dry erase board awaited.
- “Interstate 75 North“: We partnered up into 3 pairs of two. On the dry erase board were squats, 4-ct flutter kicks, merkins, Big Boy Sit Ups, 4-ct SSHs, and burpees. We were to do 75 reps of each of those exercises with your partner. While one partner ran across field and back, the other did the reps, and parter would pick up at number other partner left off on. There was much mumble chatter. I appreciate the pax double checking as to whether I really meant to include burpees on the list.
- We then did a lunge walk down and a bear crawl back along the edge of the field. This synbolized traffic being reduced to a crawl as we get closer to Atlanta in our journey north. Threw in a 10- count in there somewhere.
- We did 20 IC Jane Fondas each leg, working the gluteus medius
- Area Code 404 – Atlanta: We did 4×40 second intervals with 10 second rest in between. Jumping beans, Monkey Humpers, Mary Catherine Gallaghers, and burpees. We went twice through this rotation.
- Back to The Beast: We went through The Beast again, this time 6 reps, then 7 reps, then 8 reps because we missed our exit in Atlanta and accidentally drove all the way up to the 678. Gates led us in the PeachPass express lane as we high-tailed it back south.
- Larry (late to Mary): Pol Worker led us in Absolution, which is where you alternate from high plank, do a feet in/ feet out burpee movement, then to low plank and plank jack movement, then to high, etc. Lunch Lady then led us in Boats/Canoes.
CoT:
- prayers for Gates’ grandmother
- prayers for Gronkins and the tendency we all have to compare ourselves to others
- prayers for our guests from South Carolina as they enjoy a weekend in Atlanta and drive back to Columbia
Naked Man Moleskin:
YHC has much to learn about the various Atlanta area codes. Was encouraging to have guys post from Columbia. Great time at coffeteria afterwards. I enjoyed my first ATLQ! Aye!