AO: Shadow
QiC: Curveball
Pax Count: 10
Pax List: Big Apple, Billboard, Curveball, HVAC, Manhole, Sasquatch, Scout, Stevie Wonder, Suds, The Original
FNG Count: 0
Downrange:
YHC arrived at the AO and was greeted with a glorious site. As though they were bestowed by the heavens, 4 school bus tires and muddin-approved tire lay in wait for a PAX to put them to good use. 10 men entered the gloom and were gifted with new beatdown toys.
Warm up:
SSH
Imperial Walker
Merkin
LSS
High Knees
Butt Kicks
Warrior Lunge
Mosey to Seles corner.
15x dips IC
15x merkins 3-1 IC
Mosey back to flagpole for some tire work
The Thang 1:
5 tires. 10 PAX. Like YHC said, a gift from the heavens.
Partner 1 does exercise
Partner 2 starting at the bottom of the parking lot, flips the tire until reaching the last parking spot, then rolls the tire back down to starting point. Then, partners switch.
Exercise 1 – LBC
Exercise 2 – Burpees
The Thang 2:
Mosey to the DHS pit to perform 15 min AMRAP circuit
– Box jump out of the pit
– 15x dips on benches
– 15x merkins
– 15x chest pulls using DHS entrance hand rails
Rinse and Repeat
Mosey back to flagpole to finish up with 5 minutes of Mary
– 15 IC LBC
– 15 IC American Hammer
– 15 IC Low Dolly
– 15 IC High Dolly
– 7 IC 3-1 Merkins
CoT:
Keep Team Mom in your prayers for his Saturday evolution where he will be doing a hill climb race. A reminder of the new AO Wednesdays 6a at Brook Run. Fill out the Q sheet – there are lots of spots availalbe.
HVAC took us out with a lovely prayer.
Naked Man Moleskin:
Beatdown Poetry
The wheels from the bus
go flip flip flip. Flip flip flip.
All over Dunwoody