AO: Shadow
QiC: Zoom
Pax Count: 11
Pax List: Box Checker, Chaingang, Curveball, Dubya, Manhole, Meathead, Mulch Man, Saltlick, Switchboard, Wreck-It Ralph
FNG Count: 0
Warm up:
SSH 15X IC
LOW SLOW SQUAT 15X IC
RUNNERS STRETCH L,R OYO
Lunge Walk to light pole, butt kickers to curb
Karaoke back to curb
The Thang:
Cherokee Run to Parking Deck
Four square ladder:
Burpees on the odds: 1,3,5,7,9,11
Air Squats on the evens: 2,4,6,8,10,12
What goes up must come down:
Merkins on the evens: 12,10,8,6,4,2
Air Squats on the odds: 11,9,7,5,3,1
Switchboard was scolded by cop for littering his rain jacket.
Mosey to gravel lot.
Two minute ladder of air squats and merkins
Mosey to front of Dunwoody Elementary for Mary:
Heels to Heaven 15X IC
OBLIQUE 15X IC FLAPJACK 15X IC
MOSEY TO PICNIC TABLES:
DIPS 15X IC
STEP UPS 10X OYO
DERKINS 10X IC
DIPS 10X IC
STEUP UPS 10X
DERKINS 15X OYO
FINISH BACK TO COT
CoT:
THUNDERMEAT COME WATCH OR JOIN
SALTLICK took us out praying our leaders, patience and wisdom.