AO: Shadow
QiC: Manhole
Pax Count: 13
Pax List: BiBo, Big Apple, Diablo, Dorian, Dunder, Manhole, Mossad, Ricochet, Saltlick, Scout, Seles, Suds, Wreck-It Ralph
FNG Count: 0
Downrange:
The sky was clear, the air cool, and a dozen stout lads emerged from the warmth of their fartsacks to join YHC, for an uncharacteristic beatdown.
Warm up:
2 Rounds, 5 exercises, 12 reps each set, and all IC
- Imperial Walkers
- SSH
- Windmills
- Squats
- Stone Mountains
The Thang:
Now that we are all loose, time to roll. Down the hill, into the dark and the woods, and up the hill the PAX followed YHC, through the gloom, around the bend and to the upper picnic area. We paused for the 1st evolution: (all IC and x10, 3 exercises and 3 rounds) Dips, Incline Merkins and Step-Ups.
Mosey on, across the hill through the woods, down the hill and across the creek, and on up the hill to the event pavilion. Here we stopped for some Mary. (all IC and x15)
- Rosalita
- Lowlalita
- Obliques (left and right)
- Low flutter
And time to Mosey, down from the pavilion, through the lower lot, and across the trail to the rear cul-de-sac for the next evolution, Suicide HRMs. Using the no parking signs as our guide, the PAX ran to the 1st sign and back to the light pole (5 HRMs), and then to the 2nd sign and back to the light pole (5 HRMs) and the 3rd, 4th, 5th and 6th signs. At the end of round 1, 50 squats, at the end of round 2 100 LBCs, and then round 3. (90 HRMs, 50 Squats, 100 LBCs).
Mosey up the hill to the back side of Austin for some more Mary. (all IC and x15). Box Cutters, X-Factors, American Hammers, Big Boy Sit-ups (OYO) and Low Flutter (x25).
Mosey to the front of the school for some intervals (x5) – mosey half of the stretch and the curve, sprint out of the curve.
Mosey out the gate and over to the hill. Sprint from the small driveway to the Bike Crossing sign (x3)
Mosey back down the hill. Time. (just under 3 miles)
CoT:
Seles took us out.
Naked Man Moleskin:
Final Week IPC – Tues DHS and Wed at PMS
(BTW – PMS start has moved over by the track)
10/9 – Billboard’s Ruck and Brew
10/16 – Spartan Race (ask Chain-gang)
12/18 -tentative next 90 minute beatdown (will need 3 Qs)