AO: Shadow
QiC: Switchboard
Pax Count: 9
Pax List: Curveball, Dubya, Hen House, Manhole, Mulch Man, Potter, Suds, Switchboard, Zoom
FNG Count: 0
Downrange:
Warm up:
Imp walker ICX15
SSH ICx15
Cotton Pickers ICx15
Merkins ICx15
Abe Vigoda’s IC x5 (forward and back – slow, large arm circles)
Butt kickers to light pole, Lunge walk to far curb. Backwards “run” to starting position on the curb. All OYO
The Thang:
Mosey to Vanderlyn drive to secure a coupon and return street side. From the bottom of the hill, PAX were paired off and the work began and went something like this…
PAX at the bottom of the hill perform block work – curls, tricep extensions, overhead press…different exercise for each round.
While one partner performs the block work the other partner sprints the hill towards the school and completes the following at the top (all OYO x10 each exercise) Merkins, sumo squat, iron mikes (some called them Bonnie blaire’s), and burpees.
Once all pax completed 3 rounds (nice job). Some early finishers had some fun with the extra credit as it was dealers choice (some chose more curls with blocks, some blockees, some plank rest, etc).
Once all completed, blocks were returned and the men mosey back to the school for the next evolution.
Thang 2:
Indian crab walk / Mary combo
Now that the PAX were sufficiently warm, we went to the accessory exercises performed as an Indian crab walk/Mary combo.
Explanation/instruction: The men formed a line spacing out as they saw fit. Starting position was on your six. Similar to an Indian run, the man in the back must move to the front, rinse and repeat. A little twist…the person in the back will crab walk while all PAX perform Mary exercises as instructed. We made it through one full evolution in 10mins or so. The following exercises were performed by the pax for each round of crab walk.
LBCs
Low flutters
Oblique L/R
High Dolly
American Hammer
Big boy situps
LBCs
With time expiring we mosey back to COT and cool down with 10 burpees OYO and some more abe vigoda’s so that YHC could practice counting those IC.
CoT:
Manhole mentioned some downrange Q action he will be performing at the rig (near Turner field on 3/22) and HTR (chastain park on 3/24). Consider joining him.
Additional mention of charity and service run opportunities – see recent slack posts
Zoom prayed…also keep his family in your prayers for covid recovery.