AO: Shadow
QiC: Diablo
Pax Count: 8
Pax List: BiBo, Diablo, Fireballs, HVAC, Manhole, Novocaine, Scout, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm up: Music Theme – 80’s pop. Started warm up with a newly named music genre: “Slow Squat Rock” (to Peter Gabriel’s “In Your Eyes”.
Barishnikov, Slow Daf Punk, Sumo Rock, Newton’s Cradle, Moroccan Night Club, Suds Windmill, Wide leg stretch, Runner’s Stretch
Mosey to large picnic tables
The Thang 1: 11’s “on my down”
10 – Incline Merkins (on my command “Down” for each rep)
1 – Dips (OYO)
Mosey to coupon quarry near turf soccer fields
The Thang 2: G.H.O.S.T.
Grab a rock “coupon” from the quarry and commence the following exercises OYO:
G – Goblet Squats (15 reps)
H – Hand curls (15 reps)
O – Overhead press (15 reps)
S – Squat thrusts (15 reps)
T – Tricep extensions (15 reps)
Run to concession stand and back to coupon quarry
Repeat 2 more times for total of 3 cycles.
Mosey back to Large picnic table area
The Thang 3: 8’s – “on my down”
10 – Incline Merkins (on my command “Down” for each rep)
1 – Dips (OYO)
Mosey back to the start in the parking lot
CoT: Diablo takes over as “Site Q” for newly named “Patriot” site (Peachtree Middle School). His “XO” (2nd in command is Curveball)
Lots of races (Ruck with Billboard starting at Variant, Ragnar, Dunwoody Baptist Trunk or Treat 5K, etc.) Check Slack for more info.
Novocaine took us out