AO: The Rig
QiC: Gates
Pax Count: 10
Pax List: Buttercup, Chemical Bond, Frizzle, Gates, Gronkins, Olive Oil, String Cheese, Swag, Tofu, Vertigo
FNG Count: 1
Downrange:
The call went for a replacement Q and YHC had a new circuit I’ve wanted to try. What better way to start Monday than with a full body focus? The circuit had a lot of shoulders & chest so I added a leg set before to make this a Leg, Shoulder, Burpees and Toes workout (it reminded me of YHC’s 2.0’s song from years ago “Head, shoulder, knees and toes” which is actually to the tune of There’s a Tavern in the Town, but I digress).
Great conditions for a beatdown right around 50 degrees and partly cloudy skies. Buttercup brought a FNG who has only been 2 weeks in ATL (is that a record for move-in to FNG?). The parking lot started to fill up and like that it’s 5:45 and time to roll.
Warm up:
Imperial Walkers (IC), SSH (IC), Weed Pickers (IC), Merkins (IC), Mountain Climbers (IC), Low Slow Squats (IC), Arm Circles (OYO)
Mosey around 1/2 block to the Wood’s Chapel Patio.
The Thang:
Aiken Legs
Done in succession with no rest —
20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and Repeated 3x (there was much mumblechatter about Split Jack form).
Mosey back to start & to Tennis Courts where Gronkins led the PAX through an ab exercise while YHC got the speaker and music ready for Thang 2.
Burpee, Merkin Toe-touch and Plank Pushup Circuit
Three exercises (Burpee, Push-up to Toe Touch – where after push-up return to plank and touch each hand to opposite foot is 1 rep, and Plank Pushup – start in elbow plank and up to high plank and back down to elbow plank is 1 rep), performed as a circuit, for 20 reps each. Rest 30 seconds (OYO) between each circuit (wait on PAX after rounds). 3 rounds where planned but called after 2 rounds due to time.
Mosey back to start to finish up with some Mary – Dying Cockroaches & Boat/Canoe.
CoT:
Welcomed FNG – Olive Oil. Expressing thanks for String Cheese’s new job and Gronkin’s successful presentation. TaPs for Vertigo and family.
Naked Man Moleskin:
Is Vegas not kid friendly?
What was your top 3 F3ATL memories?