AO: Shadow
QiC: Diablo
Pax Count: 12
Pax List: Big Apple, Billboard, Diablo, Dubya, Fireballs, Mulch Man, Pusser, Rambo, Redline, Rum Runner, SharkTank, Suds, Team Mom, Wreck-It Ralph
FNG Count: 1
Downrange:
Warm up:
High Knees/Butt Kickers/Sugar Ray SSH, Windmill, Inchworm/Merkin/Mtn Climber, Shoulder Tap (all 15c) Mosey to school entrance handrails
The Thang #1: Tabata 1 and 2
#1: Alternate Australian pullups / LBCs (20sec on, 10sec rest; 4 sets each) #2: Alternate Incline merkins / Dips (20sec on, 10sec rest; 4 sets each) Mosey to Vanderlyn Playground
The Thang #2: EMOM & Mary
100 Air Squats, interrupted every minute by 3 burpees 10 pullups
MARY:
Freddie Mercury- 15 reps
Superman/Boat – hold each for 15 sec (4 sets each)
Fighting Cockroach – 15 reps
Freddie Mercury- 15 reps
Mosey to Dunwoody HS upper lot
Alternate Wall Squats and Merkins
CoT: Rambo took us out