AO: Shadow
QiC: Manhole
Pax Count: 13
Pax List: Brass Monkey, Fireballs, GreenBean, Manhole, Mossad, Novocaine, PitBoss, Ricochet, Saltlick, Scout, Stevie Wonder, Sunshine, Wreck-It Ralph
FNG Count: 0
Downrange:
A glorious day @f3_Shadow was on hand, and while many were travelling on their Spring Breaks and Ski Trips, there was still work to be done, so those of us that could took advantage of a mild Saturday AM and got down to business.
Warm up: (all IC and x12, two rounds)
- SSH
- Low-Slow Squats
- Windmills
- Stone Mountains
- 30 Second Plank
Slowsey to the Austin driveway on the big hill. Alternating lunge walks (5 per leg) and inch-worms (x5), all the way up the hill to the big tree. Plank for the six.
The Thang:
Time for some trail running, into the woods, down the hill all the way to the creek and back up the other side and over to the playground.
3 sets of Dips, Incline Merkins and Sumo Squats (all x12). 3 sets of each with the final set of dips and merkins being off-count).
Mosey through the woods to the upper picnic table clearing, one more set of Dips, Incline Merkins and Sumo Squats (all x12).
Mosey back down the trail and all the way down the creek and back up…to the cut off by nature house and back to the lower lot for some Mary. (all x15 and IC)
- Big Block Alphabet
- American Hammer
- Rosalita
- Low-lalita
- Obliques (left and right)
- Box Cutters
- Low Flutter
- Big Boy Situps (OYO)
Recover. Mosey up the hill to the Austin Driveway. Lunge walking and inch-worms (Round 2). Plank for the six.
Mosey out to Roberts and to the back driveway and all the way down to the cul-de-sac, for free baseball.
YHC held a little something back. A little pyramid. 2 up to 10 and back down to 2. Merkins, Squats, and Turkish Gidd-ups.
Mosey back to the lower lot.
CoT:
GreenBean took us out with a thoughtful prayer.
Naked Man Moleskin:
Opportunity for adventure races coming up.
Also opportunity for 5K at DUMC to raise money for a City of Refuge. (Curveball is also pulling together an outing for some community work for the same -stay tuned for details)