AO: Shadow
QiC: Dubya
Pax Count: 15
Pax List: Big Apple, Chaingang, Curveball, Diablo, Dribble, Dubya, GreenBean, Manhole, Mulch Man, Sasquatch, SharkTank, Suds, Team Mom, The Original, Wreck-It Ralph
FNG Count: 0
Downrange:
A nice, humid day with completely stagnant air for a beatdown. The frogs were in full chorus as we got started.
Warm-up
- Side straddle hop x 30 IC
- Mountain climber x 15 IC
- Merkin x 10 IC
- Imperial Walker x 15 IC
- Daft Punk x 6 IC
The Thang
Potter’s burpee / squat death ladder for 4 minutes
- 1 burpee, 1 squat, 2 burpees, 2 squats, go as far as you can. Some got to 10.
Cherokee to Saint Luke’s Church parking lot, starting at the corner of Womack and Vermack. Three groups by speed.
Prisoner squat tabata. Three sets x 15 IC.
Jack Webb Merkin Pyramid: 2, 4, 6, 8, 10, 8, 6, 4, 2 hand-release Merkins alternating with 10, 20, 30, 40, 50, 40, 30, 20, 10 overhead arm presses
Mosey to the far side of the church for four corners, running between….
- Bonnie Blairs x 20 (single count)
- Turkish Getups x 10
- Burpees x 10
- Dry Dock Crabs x 10 (single count)
Most folks got through two rounds, some were started on a third.
Mosey back to Dunwoody High School. 15 prisoner squats IC.
COT
Check slack for upcoming events. Pool party at Big Apple’s, 1,000th beatdown somewhere… Chaingang took us out.