AO: Shadow
QiC: Wreck-It Ralph
Pax Count: 15
Pax List: Big Apple, Fireballs, Manhole, Mossad, Radar, Ricochet, Rum Runner, Saltlick, Seles, Stevie Wonder, Suds, Sunshine, Whale Shark, Wreck-It Ralph
FNG Count: 0
Downrange: Stroller (F3 Alpha)
Warm up:
- Good Morning 6x ic
Mosey uphill to Suds’ Lido Deck
- Motivator (from 6)
- Newton’s cradle 15x then 10x ic
- Mary Katherine 15x then 10x ic
- Imperial Walker 15x then 10x ic
- Low Slow Squat 15x then 10x ic
- Rinse and Repeat
The Thang:
Bear Crawl across the top parking lot. Whale Shark has some serious Bear Crawl skills.
Mosey down to the cul-de-sac for Mary:
- Dying Beetle 15x ic
- Big Boi Situps 15x ic
- Dying Cockroach 15x ic
- Advance Boat Canoe 15x ic
- Freddy Mercury 15x ic
- Heels to Heaven 15x ic
- Plank 30 sec
- 5 merkins
- Plank 30 sec
- 5 werkins
- Plank 30 sec
- 5 diamond merkins and 360
Mosey to benches for partner work.
- Partner 1 does 10 dips and 10 inclined merkins
- Partner 2 does 10 pull ups in the Treehouse of Pain
- Switch and repeat 3x
Mosey to the Old Austin Park for Turkish Burpee Broad Jumps halfway across the field.
Mosey around the field to the playground for Murph training:
- 5 pullups
- 10 merkins
- 15 squats
- repeat 5x
Mosey to the top of the Dunwoody Nature Center Hill. Run down the hill and up the trail following Ricochet – who set a quick pace.
High knees with intermittent Burpees for the six – and then to COT doing the same thing.
CoT:
Prayers for those hurting and recovering. Radar took us out.