AO: Shadow
QiC: Saltlick
Pax Count: 19
Pax List: BiBo, Big Apple, Billboard, Brass Monkey, Dunder, Fireballs, Gilligan, Leon, Mossad, Oompa Loompa, Radar, Ricochet, Saltlick, Seles, Striplings, Suds, Team Mom, Wreck-It Ralph
FNG Count: 0
Downrange:
We welcomed back Madoff to join the above Pax for a rain-free beatdown.
Warm up:
SSH (15 IC), jog Austin bus turnaround, Windmills (12 IC), Malenke’s gardner (12 IC), Hairy Rockettes (12 IC), Stone Mountains (12 IC), Mountain Climbers (12 IC); repeat SSH, Windmills, Malendes, Hairys, Stone Mountains and Climbers.
The Thang:
– Run the wooded hill trail at a brisk pace
– 2 rounds of curb dips (12 IC) and merkins (10 oyo)
– Mosey to Austin parking lot (North side) for a round of Mary: BB Alphabet, ABC (12 IC), American twist (12 IC), LBC (25 oyo)
– RELAY RACE x2 switching activity for second race – split into groups of 4 and relay race around the north parking lot loop:
- Fwd run (non-runners do burpees)
- Carioca (non-runners do squats)
- Backward Run (non-runners do big boy situps)
- Coupon Carry (non-runners do alternating lunges)
– More Mary (obliques (12 IC), box cutters, heels to heaven)
– Mosey down Nature Center trail to parking circle in front of DNC for JV-Grateful dead (similar to the Seles version but not as good)
– Mosey around Nature Center trails a bit over to clearing with stumps and picnic tables for a round of 11’s (step ups and dips)
– Mosey to bus turnaround for Merkins (10 oyo), then mosey up to DNC drive doing 10 merkins oyo at each gate passed.
– lunges and inch worms half-way up hill, then jailbreak down to DNC parking circle for COT
CoT:
– Team Mom and Oompa are doing a recurring 8:45am run on Saturdays at Piedmont Park to help support a good cause they will put on Slack
– Prayer request for the family of Kim McGrady or passed this past week after drowning while helping to rescue others caught in a rip tide. John 15:13
– Seles took us out elegantly with prayers for Kim McGrady and his family along with all those who have passed or lost loved ones this past year.