AO: Shadow
QiC: Saltlick
Pax Count: 18
Pax List: Box Checker, Curveball, Diablo, Fireballs, GreenBean, Hen House, HVAC, Leon, Manhole, Mulch Man, Novocaine, Rum Runner, Saltlick, Suds, Switchboard, Team Mom, Wreck-It Ralph, Zoom
FNG Count: 0
Downrange:
Warm up:
All IC – SSH (15), Malenke’s Gardner (15), Windmills (12), Hairy Rockettes (12), Stone Mountains (15), Peter Parkers (15/20)
Rinse and Repeat
A few progressions moving from curb to curb of high knees, butt kicks, warrior lunges, alternating lunges, carioca, backward run and power skips
The Thang:
4 Corners in DHS Parking lot x 3
- station 1 – 15 stone mountains, run backward to next station
- station 2 – 20 alternative lunges (single count), carioca to next station
- station 3 – 25 merkins, forward run to next station
- station 4 – 30 Peter Parkers, carioca back to first station
Mosey to long drive in parking lot in front of DHS and progress from the south to north end of the drive, stopping at each sign (rightside signs only) to alternate between 10 merkins and 10 big boy situps; wallsit on north side of school for the six
Mary – Big Block Alphabet, Floyd Mayweathers (12) – hold plank to go into Peter Parkers (12), Oblique (LOR then flapjack, switching parking lots in the middle to allow the first DHS car of the morning to park in the lower lot immediately north of the school)
Mosey to benches/picknic tables on front north end of school for IC dips (12) and 20 squats OYO
Jailbreak to COT at picnic tables.
CoT:
Green bean noted that the City of Refuge virtual 5k still goes through this week (link below for those interested in supporting a good cause)
https://give.cityofrefugeatl.org/event/refuge-run-2021/e320668
A few unsolicited wedding ideas were floated for Team Mom and well wishes for Box Checker’s future baby; overall a lot of good fellowship and much to be thankful for in this outstanding group
HVAC took us out gracefully with a prayer
Naked Man Moleskin: