AO: Terminus
QiC: Jumbo
Pax Count: 7
Pax List: Buttercup, Gates, Gronk, Jumbo, Martina, Reggie, Smalls
FNG Count: 0
Today’s beatdown was the first of at least FOUR exploratory missions to establish a new AO south of I-20. Today we explored the grounds of Grant Park and the Atlanta Zoo.
Upcoming exploratory missions will be:
- Jan 14 – Summerhill / Phoenix Park@ 0545 AM
- Jan 21 – Ormond Grant Park @ 0545 AM
- Jan 28 – Glenwood Park @ 0545 AM
Warm up:
YHC woke up tight and sore. YHC believes that stretching is a great way to loosen up the body and to warm up the body. The PAX did a series of warm up stretches that accomplished these tasks as well as allowed Zoo Security to observe us from a distance and confirm that we are absolutely zero trouble.
The Thang:
Today’s beatdown was focused on touring Grant Park and finding good areas for good exercises.
Exercise 1: Jacob’s Burpee Ladder
- YHC led the PAX to a hill (of sorts) and the group performed a Jacobs Ladder of 5, 10, 15, 20, 15, 10, and 5 Burpees (Total of 80 Burpees)
Exercise 2: 11s of Wall Jumps and Dips
- YHC led the PAX on a mosey down Cherokee to a far corner of the park to the Erskine Fountain
- PAX dutifully performed 11s: Wall Jumps and Dips
Exercise 3: Bear Crawl & Crab Walk
- Zoo Atlanta has a multi-tiered parking deck. This pyramid like layout provides great opportunity for incline-based exercises.
- PAX performed 3 rounds of Bear Crawl up a level and crab walk down. One day we may crawl the entire ziggurat.
Exercise 4: 6 Minutes of Mary & Wilson
- Combination of ab work and planks over a period of 6 minutes
- 3 minutes of silence and breathing exercises
Well done PAX!
CoT:
- Thanks to all TaPs sent to me and my family regarding my grandfather. See 3rd F page on Slack for more details.
- In this crazy world and as we expand, let us remember a key purpose of our F3 group: to support a community that MENDS fences and is a force for GOOD!
Naked Man Moleskin:
- South of I-20 locations don’t have coffee that opens up before 7AM. A difficult fact to face for those of us that work out from 545-0630. Thanks to Martina for bringing the coffee this week and for kicking off “CAR-feterria”.