AO: Shadow
QiC: Switchboard
Pax Count: 13
Pax List: Chaingang, Curveball, Dubya, GreenBean, Hen House, Manhole, Potter, Radar, Saltlick, Suds, Switchboard, Wreck-It Ralph
FNG Count: 1
Downrange:
I saw a tremendous amount of hardwork out there today. Proud of this group of men.
Warm up:
ALL IC X1
SSH
MOUNTAIN CLIMBER
SSH
PLANK JACK
SSH
MERKIN
LUNGE WALK TO CURB AND BACKWARDS JOG BACK
The Thang:
Throughout the workout, YHC had a “burpee break” timer set for 2:00 (5 burpees OYO each time). Time reset when YHC completed his reps.
Mosey out to front of the school, stop for bench dips x15
Mosey out to Vanderlyn drive and stop for curb dips x15
Arrive at playground for some 4 corners. Quick plank rest while we wait on the six.
The main thang – 4 corners x10 in each corner oyo. Most PAX hit 3 rounds. One PAX (curveball) was a wild man and hit 4!! Wow!
Corner 1: pullups
Corner 2: prisoner squats
Corner 3: body builders
Corner 4: Big boy situps
Again, after a quick plank rest we moved over to 6 mins of Mary. Burpee timer made this easy to keep track of.
Mary:
LBC – IC x15
Freddie’s – IC x15
Oblique – IC x15
Dieing cockroach – IC x15
American Hammer – IC x15
Big boy situps – 15 oyo
Mosey back down Vanderlyn with more curb dips (2 rounds IC x15). Stop back off at front of school for more bench dips. And a 10 count of derkins for good measure on the shoulders.
Mosey back to COT for 10 final burpees
CoT:
Introducing Mark (safe word) newest FNG. Safe word has a wife and two kids here in dunwoody and is friends with wreck it ralph from college (GT).
Salt lick took us out
Naked Man Moleskin:
Curveball says drinking bourbon the night before makes the bodybuilders easier.