AO: Shadow
QiC: Dubya
Pax Count: 10
Pax List: Chaingang, Dubya, Fireballs, Manhole, Rum Runner, Saltlick, Scout, Snake Oil, Suds
FNG Count: 0
Downrange: Laces Out (Chapel Hill)
Warm-O-Rama: In the parking lot, IC
- Side Straddle Hop x 20
- Mountain Climber x 15…hold in plank
- Merkin x 10
- Windmill x 10
The Thang
Mosey to the starting area on the track
Grab a coupon
- But first, burpee / squat death ladder for 4 minutes
- 1 burpee, 1 squat, 2 burpees, 2 squats
- Coupon circuit
- 10 Thrusters
- 15 Kettle bell swings
- 20 curls
- Run a 400
- Rinse and repeat 4 times
Thang 2
- Mosey to Vanderlyn Drive
- Merkins x 10 IC; rinse and repeat
- Cherokee run to Saint Lukes parking lot – 1 large group
- Grateful dead circuit – only made it through werkins, do your diamonds at home today
- Mosey back to DHS parking lot
- Merkins x 10 IC
COT
Chaingang prayed for us… 5K at Dunwoody Baptist Church 8:30 Saturday AM. Smalls from some other Atlanta AO has the Q here Thursday AM.