AO: Shadow
QiC: Novocaine
Pax Count: 13
Pax List: Billboard, Chaingang, Curveball, Fireballs, HVAC, Manhole, Novocaine, Saltlick, Scout, SharkTank, Snake Oil, Suds, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm up:
Toy Soldiers, Low Slow Squats, Mountain Climbers, Floyd Mayweathers, Imperial Walkers.
All IC X 12
The Thang:
Mosey behind school and back up to lower parking lot on the far side of the school.
Crazy 8’s- Ladder beginning in the lower parking lot with 5 Thai Burpees. Run to the right and then into the upper parking and do 2 Atomics in each parking space between the cones (10 spaces). Then continue running through the upper lot and out to the street and do 1 Turkish Get-Up. Continue running and figure 8 back down to the lower lot. This completes the first round. Repeat for 5 rounds decreasing Thai Burpees by 1 and increasing Turkish Get-ups by 1 each figure 8 round. The exercises between the cones alternated each round between 2 Atomics each space on odd rounds and 2 single count Bonnie Blairs each space on even rounds.
Great work by Curveball and Shark Tank.
Plank and Al Gore for the six. When the six was in, we jumped on the wall for wall sits until we counted off to 60.
Mosey to Vanderlyn playground turf. Pair up and one partner does 7 pull-ups on the playground while other partner does AMRAP shoulder tap Merkins. When pull-up partner returns, switch places. Continue for 3 rounds.
Mosey back to upper parking lot and circle up for Mary. 30-60-90 OYO while waiting for the six. Once everyone arrived we did Pharoahs for 30 seconds each side x 2. V-ups IC x 5. Mason Twists IC x 15.
Mosey back to COT.
CoT:
Billboard announced the Beer Ruck on Sat. Oct. 9th. See Slack for details.
Shark Tank invited anyone interested to join him and Team Mom for their weekly Friday morning Bible Study led by Tucker Yates at Superica in Buckhead. See Shark Tank for more details.
Curveball took us out with a wonderful prayer reminding us to slow down and savor God’s blessings in our lives and also to love and lead those in our family, workplace and community well.
Naked Man Moleskin:
Hai-Q for the Day-
Nice temp. Crazy eights.
Burpees, Atomics, Get-ups
Mosey, Mary, Through