AO: Shadow
QiC: Saltlick
Pax Count: 18
Pax List: Big Apple, Brass Monkey, Dubya, Dunder, HVAC, Madoff, Manhole, Mossad, Novocaine, Potter, Radar, Ricochet, Scout, Suds, Sunshine, Wreck-It Ralph
FNG Count: 1
Downrange:
18 Pax enjoyed a beautiful morning beatdown as we welcomed back Radar (hell yea!), welcomed a friendly new guy (welcome Shawshank) and broke in some new coupons for the coupon collection at DHS.
Warm up:
- We started by setting the tone for the workout with 20 merkins and 20 big boy situps
- At the 5 minute mark we did another 20 merkins and 20 big boy situps
- Every 5 minutes up to the end of the workout we did another 10 merkins and 10 big boy situps
- Round of warmup exercises – roughly 12 each IC (some more some less) of SSH, Suds windmills, Hairy Rockettes, low slow squat, toy soldiers and stone mountains (some repeated some not)
The Thang:
- Mosey around Austin elementary and up to Roberts Dr, head north to the new park located where the old Austin used to be (stopping when appropriate for the E5O5 merkins and big boy situps)
- Team up for Dora:
- One partner runs around cones (backward run, carioca right, forward run, carioca left) while other partner does exercises and alternate between partner with total exercises:
- 100 merkins, 200 coupon curls, 300 coupon squats (done in sets of 10/20/30)
- Post Dora, we did two sets of team overhead presses with the coupons (1 set of 25 and 1 set of 50)
- Mosey back to new Austin for a gauntlet of calf raises and mary to finish out our time
CoT:
- A new AO was launched in Chamblee last week – The Beach
- location is Skyland Park – I don’t see the info up yet on the F3 site other than time is Tuesdays 530-615; tell your friends in that neck of the woods
- Welcome a new friend in Shawshank (he’s a defense attorney whose clients are all “innocent” as they say)
- Welcomed back our old friend Radar. Good to have you back old friend!
Naked Man Moleskin:
For those that got in half of the merkins (or more during the Dora), congratulations on getting in your 200 merkins during the beatdown.
Dubya has determined that his next Q at Patriot may or may not test whether a Cherokee run can be completed to Saint Lukes and back to Patriot within the allocated 45 minutes. I like his odds of hitting the 9:30 pace necessary for the 4.6 miles.