AO: The Beach
QiC: Manhole
Pax Count: 8
Pax List: Banana Bread, Beetle, Gates, Hazmat, Jo-Jo, Manhole, MARTA, Soft Hands
FNG Count: 1
Downrange: N/A
Apparently for those that don’t post at Wildcat AO, 0530 is a bit earlier than they are accustomed to. That’s ok, Soft Hands and i don’t mind. At 0530 we had 6, but by 0535, our numbers swelled to 8, including an FNG, who was the 2nd one there.
Warm up: (all IC and X12 – 2 rounds)
- SSH
- Imperial Walkers
- Sumo Squats
- Windmills
- Floyd Mayweathers
The Thang:
Mosey down the path, and around the backside of the loop (on the wrong side of the fence) and all the way down the hill to the school. We grabbed some cones and set up for Build a Burpee (two rounds):
- Run to cone 1 – 5 merkins – run back to start
- Run to cone 2- 5 plank jacks- run back to start
- Run to cone 3- 5 squats- run back to start
- Run to cone 4- 5 burpess- run back to start
YHC totally bollaxed this up. It should have been squat thrusts, and squat jumps, instead of plank jacks and plain old squats, but oh well. We did work.
Mosey back up the path to the playground cargo net. Partner up and while Partner 1 does 10 Australian pushups (upright rowing on the underside of the net), Partner 2 does 20 squats. (2 rounds each exercise each partner)
Mosey up the path and around the loop and down to the rock pile for 2 rounds of reps: (Set 1, 12 reps, Set 2 10 reps)
- Curls for the girls
- OTE – Overhead tricpes extensions
- Overhead Press
- Squats (1st set was put and place)
After 1st set, we did a loop.
Mosey up the hill to the wall by the VBall court. 2 Sets, 10 reps, Incline Merkins and Dips
Mosey over to the field for some Mary: (all IC and X12)
- Heels to heaven
- Box Cutters
- Obliques (left and right)
- Rosalita
- Low-lalita
- Flutter Kick
One half loop around, with a quick stop for some Dips at the benches. And that was all the time that we had.
CoT:
For the life of me, i think Soft Hands took us out, but I have slept since then.
Naked Man Moleskin:
FNG, Mr Neuman now known as Hazmat (already on Slack and on the FNG sign up – well done Gates) hails from Pittsburgh, by way of Indiana and now is a resident of Chamblee. He is almost to retirement status at the EPA and knows HVAC, Novocaine, Stevie Wonder an Gates among others.