AO: Shadow
QiC: Manhole
Pax Count: 12
Pax List: BiBo, Big Apple, Gold Bond, Louis Lane, Manhole, Mossad, Pick 6, Ricochet, Saltlick, Suds, Sunshine, Wreck-It Ralph
FNG Count: 0
Downrange: N/A
Nursing a tweaked ankle, YHC was not certain how this one would play out, but armed (or ankled) with a brace, we forged on. 12 gathered in the gloom and we put in some quality work.
Warm up: (all IC and 2 rounds, x15 then x12)
- Imperial Walkers
- Abe Vigodas / Windmills
- SSH
- Low Slow Squats
- Baryshnikovs
- Stone Mountains
(a little Yoga after 1st set)
The Thang:
Mosey down the hill, to the path across to the back side of Austin. Partner up for a DORA. While partner 1 runs to the cone and back, partner 2 does some of the
- 100 Merkins
- 200 Squats
- 300 LBCs
The pax finished in about 20 minutes and we moved on to a Heels to Heavan tabata. There was lots of mumble chatter about that, ranging from glad we just did those 300 LBCs to this hurts my butt…etc.
Back to the driveway, time for some alternating lunge walking, mixed in with some bear crawls and crab walks up to the cooling towers.
Mosey on up the driveway, across the street and into the new development, back out and down Roberts to the park.
On your six, for a Rosalita tabata. This ground is much softer was the general sentiment.
Partner back up – while Partner 1 runs across the field and back, Partner 2 planked with feet on the fence rail or wall sat against the fence post. (2 full rounds)
Mosey back to the COT.
CoT:
SaltLick took us out.
Naked Man Moleskin:
- Man Date Mandate II – see Slack for deets
- Tough Mudder – in April – 1st mud – Team F3Shadow
- BeerRuck – end of October or early November. TBD. Vote for start at Gate City or Variant and then on from there
- Q Sheet needs some love
- Ricochet has Q next week.