04W Park Tour – 2021-07-03

AO: Terminus
QiC: Gates
Pax Count: 5
Pax List: Buttercup, Gates, Happy Trees, Smalls, Swag
FNG Count: 0
Downrange:

Terminus moved to alternate start/end location at 04W SkatePark due to the 2 day Peachtree Road Race. Pax took advantage of the location to do a more extensive tour of all that 04W Park has to offer.

Warm up:

Short Mosey towards SkatePark

  • 15 IC Through the Tunnel
  • 15 IC 4ct Hillbilly
  • 10 IC 4ct Merkin
  • 10 IC 4ct Peter Parker
  • Plank Hold
  • 20 IC SSH
  • Arm Circles OYO
  • Neck Circles OYO

Mosey to field by SkatePark

The Thang:

Noah’s Ark: various movements used to traverse the field with 11 each exercise listed at each end of the field; wait for PAX before starting each round.

  1. Regular Sprint, 11 Merkins; Backward Sprint, 11 Merkins
  2. Karaoke, 11 4ct Lunges; Karoake (swap side), 11 4ct Lunges
  3. Bear Crawl, 11 Bear Squats; Crawl Bear, 11 Bear Squats
  4. Forward Crab Walk, 11 Stone Mtn PU; Backwards Crab Walk, 11 Stone Mtn PU
  5. Leapfrogs (standing broad jump), 11 4ct Squats; Bunny hops, 11 4ct Squats

Mosey down belt line with stop at 2 Urban Licks for 10 Hand Release Derkins and 5 wall jumps

Mosey to stairs/elevator down into 04W Park entrance for a series of 38 Calf Raises.

  1. 38 Calf Raises both legs
  2. 38 Calf Raises right leg, 38 left leg
  3. 38 Calf Raises toes in/heels out
  4. 38 Calf Raises toes out/heels in

Mosey over to 04W Park Amphitheater for set of 7s up the stairs (6 wall jumps at bottom and 1 hand raise merkin at top; repeato until 1 wall jump at bottom and 6 hand raise merkins at top)

Mosey back to SkatePark with stop to sprint up Ashley Ave hill

End with a few minutes of Mary:

  • 20 IC 4ct LBC
  • 20 IC 4ct low dolly
  • 20 IC 4ct high dolly
  • finish with wilson

CoT:

Check slack for any comm/update on The Rig for 7/5. Prayers for those traveling and thankfulness for a pleasant July morning.

Naked Man Moleskin:

Good conversation at coffeteria about the need for community to help us be honest with one another, to love deeply, and intentionally lead and invest in the important relationships in our lives.