AO: Shadow
QiC: Manhole
Pax Count: 7
Pax List: BiBo, Dunder, GreenBean, Manhole, Ricochet, Saltlick, Wreck-It Ralph
FNG Count: 0
Downrange: 0
As predicted by the weatherman, a cleansing rain, really a light drizzle greeted the PAX this fine Saturday morning, but that did not deter 7 hearty souls, YHC among them. Speaking of 7, as in 0700, it was time to get it on!
Warm up: (All IC and x12….times 2)
- Imperial walkers
- low slow squat
- cotton pickers
- floyd mayweather’s
mosey up the hill to the main Austin lot
The Thang:
Set 1 – 10 minute AMRAP starting with 1 each : Merkin, Squat, LBC, and Burpee. Then 2 of each, 3…etc. Bean topped out at 12. Most of us finished 9 or started 10.
Mosey down off the lot and on down to the THOP for Set 2 – Alternating sets of max pull-ups and 20 DIPS OYO.
Mosey to the trail and up the hill to the upper picnic area for Set 3 – 3 rounds IC of Incline Merkins, Squats (six on bench) and Dips.
Mosey to the playground for Mary: (all IC and X15)
- Rosalita
- Low- lalita
- ABC
- Heels to Heaven
- Obliques (left and right)
- Low flutter
Mosey on down to and along (or if you are Salt Lick through) the creek down past the stumps, up the hill, around the nature center house and up the hill to the lower lot. Set 4, a pyramid, HRMs (hand release Merkins) and single count Moroccan Night clubs . 2/10 up to 10/50 and back down to 2/10.
Continue to Mosey up the hill to and around the Austin lot (where Salt Lick decided the grassy knoll was a slip and slide, don’t ask) and back out to the DNC driveway for our final set. Set 5 – alternating lunge walks and inch worms, 5 each leg and 5 inch worms to the feet of the hill.
Out of time, mosey back to the bottom.
CoT:
Dunder took us out, with a prayer for healing and patience.
Naked Man Moleskin:
Lots of announcements.
Tough-mudder today and tomorrow.
F3 Alpha GA Works run at Chastain tomorrow
2nd F, a week from Thursday on May 6th. Marlows in Dunwoody Village. 6:30 till whenever.
Potential 2nd F golf outing. Fill out the survey:
https://www.surveymonkey.com/r/NVGLMS5