AO: Shadow
QiC: Manhole
Pax Count: 14
Pax List: BiBo, Big Apple, Buford, Dunder, Fireballs, Madoff, Manhole, Mossad, Ricochet, Saltlick, Scout, Seles, Suds, Wreck-It Ralph
FNG Count: 0
Downrange: N/A
As we celebrate the start of the 12th year of F3 Nation, 14 brave lads shook off the New Years celebration haze, swallowed the DRP and made a commitment to get a little stronger. YHC had the reins and a plan, the disclaimer was given, and with that, we were off.
Warm up:
A short mosey to the top of the DNC hill, where we planked for the 6, and then Incline Merkins (x10/IC). Mosey to the Austin driveway (x12/IC). Mosey to the top of the Wynterhall hill, plank for the 6, and then squats (x10/IC). Mosey on up Chamblee Dunwoody to the daycare parking lot and plank for the 6, and then squats (x12/IC). Mosey on to the Arrow driveway and down the hill all the way to the bottom and the back parking lot. Now that we are all warm, time for a proper warm-up, two rounds (all IC, and x10 then x12)
- Drunken Hillbilly
- Cotton Pickers
- Moroccan Night Club
- Newton’s Cradle
The Thang:
A 4 corners in this newly discovered locale. Starting with 2 each, Merkins, Squats, Plank Jacks and Big Boy Sit-ups, with a mosey in between each exercises. Building with each round 2,4,6,8 and 10, and then back down 8, 6, 4 and 2. By the time we were done, 50 of everything.
Circle up for some Mary (mostly IC and x22):
- Box Cutters
- Low Flutter
- American Hammer
- Obliques (11 to each side)
- Big Block Alphabet (OYO)
Time to climb the hill. Alternating lunges (5 each leg) and 5 HRMs, all the way up. Pretty sure that YHC did 11 rounds (or 110 lunges and 55 HRMs). Plank for the 6.
Mosey to the top of Wynterhall and plank for the 6. Mosey to the top of the DNC hill, and plank for the 6. Mosey down to the Austin parking lot and over to the wall. Just enough time for Dips (x22/IC) regular Calf raises (x11, IC) and toes out/heels in (x11/IC)
CoT:
Seles took us out.
Naked Man Moleskin:
Radar graced us with his presence at Coffeeteria with a little Starsky. Great to see him up and around and on the mend.
Announcements:
- 1/7 – Q School – HTR – 0600 – Gates/Manhole
- 1/14 – HTR/F3 ATL 10 year BD – 0545 – ABC
- 1/22 – F3 ATL Convergence – 0700 – Terminus (Piedmont Park/Midtown HS)
- The new and improved Q sheet is up and functional, please put it to good use, quickly. (Diablo, Dubya, Seles and Suds thank you)