AO: Shadow
QiC: Switchboard
Pax Count: 5
Pax List: Diablo, GreenBean, Manhole, Novocaine, Switchboard
FNG Count: 0
Downrange:
Congrats to Shadow with the launch of another day time added to the schedule to post. 0600 every Wednesday @ brook run! We meet by the batting cages between the baseball fields. Come out!
Warm up:
All In cadence x15
Side straddle hop
Imperial walkers
Low slow squat
Toy soldier
Rinse and repeat the set
The Thang:
Thang 1:
Mosey over close to the playground for a set of 11s (used gazebo tables) – step ups and Merkins
Thang 2:
Mosey a few feet to the actual playground for some interval training.
7 rounds total.
20 air squats, 10 hand release Merkins, 5 pull ups. SPRINT the sidewalk around the playground (maybe 50-75M)
Thang 3:
Move over to the field near parking/entrance for some Dora (300 LBC, 200 Air squats, 100 Merkins). In between each set, sprint down to the wood fence at the end and back.
Mosey back to COT. Simple but effective beat down today.
CoT:
A lot of mumble chatter about new times, upcoming beat downs and murphs, possible stone mountain event..etc.
Diablo offered to take next Wednesday as we wait to get that on the Q sheet. Thanks Diablo!
Naked Man Moleskin:
Novacaine may have lost count on LBCs or either really prefers them over squats/Merkins