AO: Wildcat
QiC: Curveball
Pax Count: 13
Pax List: Big Apple, Billboard, Bovine, Chaingang, Curveball, Fireballs, GreenBean, Manhole, Rambo, Saltlick, Wreck-It Ralph
FNG Count: 0
Downrange: Moses, Klingon
After a LOOONG hiatus nursing a shoulder injury, YHC returned with a beatdown to test all that PT
Warm up:
All IC
- 20x SSH
- 15x Imperial Walker
- 15x Windmill
- 15x LSS
- 15x Merkin
Curb to curb
- Butt kickers, high knees, karaoke, karaoke back
Mosey to Seles stop.
The Thang:
YHC felt obligated to make the 30x merkin warmup feel justified, so we detoured off the Winkey for some Low Slow Merkins (LSM) and Low Slow Dips (LSD…trippy right?)
- 15x LSD
- 12x LSM
- 9x LSD
- 6x LSM
Mosey to parking lot for Wheel of Merkins. All exercises 5 count IC
- Both hands on curb merkin
- Right hand on curb merkin
- Both feet on curb merkin
- Left hand on curb merkin
Next Evolution – The Strip Mall. A station-to-station series working our way down the front side of DHS. 4 rounds OYO
- 10x Toyotas in the parking lot
- 10x Dips at Seles stop
- 10x Inverted Rows at the handrail
- 10x Box Jumps at the trailer tables
Rinse repeat until 4 rounds complete. The PAX was speedy which gave us time to mosey down to the gulch for another evolution.
- 5x burpees at the bottom of the hill
- Run backwards to the top
- 5x squats at the top
- Run forwards to the sewer at bottom of the hill
Mosey back to Seles stop for more LSD and LSM. All IC
- 15x LSD
- 12x LSM
- 9x LSD
- 6x LSM
Finally some Mary at COT. All IC
- 30 LBC
- 20 American Hammer
CoT:
- Friday July 8th is Stone Mountain sunrise run
- Rambo took us out