AO: Terminus
QiC: Manhole
Pax Count: 8
Pax List: Buttercup, Gronkins, Manhole, Martina, Napoleon, ROMEO, Soft Hands, Vertigo
FNG Count: 0
Downrange: N/A
YHC travelled South to take the Q show on the road to Terminus AO, to lead a band of 7 around Piedmont Park (with a very brief stop at Midtown HS).
Warm up: (all IC and x12)
- Imperial Walkers
- Low Slow Squats
- Don Quixotes
- Newton’s Cradle
- SSH
(brief break after the 1st set for some runners stretches and F3 Yoga)
The Thang:
YHC led the PAX to the Midtown HS track, only to be turned away by a sea of locked gates. Oh well , no time to waste. We moseyed back to the park and to the stone circle for a quick set of 11s, Incline Merkins/Dips. (wallsit for the 6)
Mosey on towards the active oval with a stop just short of the pond for a set of Bulgarian split squats. Contine on to the active oval.
YHC invoked a 4 corner pyramid, 2, 4, 6, 8, 10, 12, 14, 16, 14, 12, 10, 8, 6, 4, 2. At each corner, Merkins, Squats, LBCs and Bonnie Blairs. Single count on all which proved to be effective. (That’s 128 of each exercise).
Slowsey off the active oval and over to the kiddy park ring for another set of BSS.
Mosey away from the playground, across the pond and to a new pond viewing area for some partner work. Cliffhanger (or Pond Hanger) Merkins and Dips, 2 sets each exercise, each partner, 10 reps each.
Mosey back up the path to the meadow for some Mary. (mostly IC and X12):
- Freddie Mercury’s
- Dying Cockroach
- Rosalita
- Obliques (left and right)
- American Hammers
- Big Boi Situps (OYO – x15)
- Big Block Alphabet
We finished up with a Merkin ring of fire – x1 to x4.
CoT:
Buttercup took us out
Naked Man Moleskin:
Quite a few announcements:
- SLT this Monday (Biscuit’s place)
- 2nd F Tuesday, this Tuesday, Whitehall Tavern from 530pm til whenever. :softcommit: :hardcommit: to help estimate table size. Half-off apps til 7pm!
- This coming Saturday, the 12th, Q school at Shadow AO – 7 AM (learn all about Shadow)
- Next Saturday, the 19th, Brew and Ruck in Sandy Springs and Dunwoody. Starting from Mutation Brewery on Roswell, then to Iron Hill brewery, and on to MoonDog. (Billboard is leading)