AO: Patriot
QiC: Novocaine
Pax Count: 6
Pax List: Fireballs, HVAC, Leon, Manhole, Novocaine, Suds
FNG Count: 0
Downrange:
6 men gathered on a beautiful Monday morning for a Graduation themed beatdown in honor of the Dunwoody HS class of 2022 graduation later today.
Warm up:
SSH x 9 (freshman year), Hairy Rockettes x 10, Mountain Climbers x 11, Floyd Mayweathers x 12 (senior year). Rinse and Repeat.
The Thang:
Mosey to large field in Brook Run next to the picnic pavilion. Start at location A with 9 Burpees, then run to the top of the hill by the pavilion and do 20 Squats and 22 LBC’s (repeat these exercises each time at the top of the hill). Run down to location B for 10 double count Bonnie Blairs. Run to top of the hill again for Squats and LBC’s. Run to location A for 11 Big Boi Sit Ups and back to top of hill for exercises. Run to location B for 12 Star jumps then back to top of hill for exercises and back to location A to finish.
Bear Crawl, Crab Walk and then El Capitan up to the picnic pavillion.
Four sets: 9-10-11-12. Each set is Step Ups IC then single count Derkins.
Mosey to the stage for Mary. Flutter Kicks IC x 20, 30-60-90 IC x 22, American Hammer IC x 20, Freddie Mercury IC x 22, ABC’s IC x 20, Flutter Kicks IC x 22.
Mosey back to the base of steps on the other side of the baseball fields. Grateful Dead. Run steps 4 times and do 12 Burpees at the top on the 4th set.
CoT:
Suds took us out in style.