AO: Shadow
QiC: Novocaine
Pax Count: 9
Pax List: BiBo, Curveball, Diablo, Dubya, Manhole, Novocaine, Scout, Suds, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm up:
SSH, Low Slow Squats, Imperial Walkers, Floyd Mayweathers, Atomics : All IC X 15
The Thang:
Mosey to the amphitheatreer for Dips X 10 IC then 10 Decline Merkins OYO. Rinse and Repeat for 3 sets total. Then Broad Jump up amphitheatre steps 3 times.
Mosey to the Soccer field for Quarter Pounder with Cheese:
Bear Crawl to 18 yard box and do 25 Merkins then backwards run back to the goal line for some cheese (10 LBCs). Bear Crawl to 18 yard box then sprint to midfield and do 50 Squats before backwards run back to goal line for 10 more LBCs. Repeat bear crawl and sprint to opposite field 18 yard box for 75 Mountain Climbers before backwards run and 10 LBCs at goal line. Final rep was to opposite goal line for 100 SSHs and backwards run back for final 10 LBCs. Plank for the 6. Curveball and Diablo were movin’.
Lunge walk towards midfield then Mosey to the Coupon Quarry and select a nice size coupon. Curls, Presses, and Squats with coupon all IC X 12. Return rock and mosey to baseball fields with a stop for 5 Burpees en route.
Circle up for some Mary: Flutter kicks, Advanced Boat Canoe, Freddy Mercury, Oblique R and L, and American Hammer all IC x 15.
Mosey to COT.
CoT:
Reach out to Switchboard if interested in RunTheATL.
Q sheet needs some serious love. Please sign up.
Manhole took us out with a nice prayer.
Naked Man Moleskin:
Beatdown poetry-
Humid morning. Left
on Quarter Pounder Journey.
Rocks, Run, Mary, Done.