AO: Shadow
QiC: Seles
Pax Count: 13
Pax List: Chaingang, Gold Bond, GreenBean, Louis Lane, Madoff, Mossad, Radar, Ricochet, Saltlick, Seles, Whale Shark, Wreck-It Ralph
FNG Count: 1
Downrange: FNG (SkyNet)
Still in the low 60’s as we get started into the Atlanta summer heat, so another bonus “cool” workout before the mid-70’s and 100% humidity start hitting the Shadow (even so, the sweating was profuse!) Looked like it was going to be a low turnout but a large number of PAX showed up at the last minute including an FNG who saw the PAX doing the “merkin mile” with Wreck-it-Ralph a few weeks ago and was curious enough to come out and give it a try by himself. Unfortunately for him, he chose a Seles beatdown for his virgin post!
Warm up:
9 Side Straddle Hops, 6 Daft Punks, 3 Dry Dock Crabs, 9 Drunken Hillbillies, 9 Baryshnikovs ea. leg, 3 Run-Stance-Switch i.c.
The Thang:
Bear crawl then crab walk up the Nature Center Hill to the school entrance driveway
Everest from there up to near the top of the hill
Mosey to old Austin School park for Agility Work: 1 Burpee, double tap in the agility ladder, backwards run to first cone, carioke to the 2nd cone, reverse carioke to the 3rd cone, forward to fourth cone and back to start, 5X increasing burpees by one each round.
Mosey to Fire Station for 4 minutes of Mary: 8 ex. 30 sec. each: Low Dolly, ABC, Freddie Mercury, LBC, Heels-to-Heaven, Box-cutter, L over R, R over L
Mosey to Wynterhall Pool and Tennis parking lot hill
Climb hill using broad jumps, lunge walks, inch worms, bear crawls and crab walks. 3X
Mary at base of hill: 18 Low Flutter 3X
Mosey and trail run through Nature Center back to COT
Grateful Dead to complete the beatdown!
CoT:
Green Bean took us out. Great to have our newest FNG, SkyNet join the group!
Naked Man Moleskin:
YHC will be traveling the next 3 weekends, so I hope the PAX enjoys the break because another Saturday Seles beatdown at the Shadow will not occur until July 1!