At Least We Didn’t do 21s!

AO: Shadow - DHS

When: 01/17/2019

PAX: Cash Box, Fizz, GreenBean, Leon, Madoff, Manhole, Seles, Snake Oil

QIC: Manhole

7 Eager PAX joined YHC, on a colder than average Atlanta morning.

WarmORama: (all IC and x12 – 2 rounds) Imperial Walkers, SSH, Sumo Squats, Windmills, Large Arm Circles, and Stone Mountains. Mosey down to the track and around to the dark side for…

The Thang: 1 Lap Around the track, changing exercises every 50 yards. 1st a jog, next lunge walking, then jogging backwards, and finally 50% run (rinse and repeato). Then out to the stone benches for 3 sets of x10 and IC, Dips, StepUps and Incline Merkins (3 rounds). A 2nd Lap Around the track, changing exercises every 50 yards. 1st a jog, next lunge walking, then jogging backwards, and finally 50% run (rinse and repeato).  Over to the flag pole for some…

Mary: 1st a plank series (aka 1st 3rd of Greatful dead)

Next, (all IC and x20) LBCs, Rosalita, Low Dolly, Low Scissor, Low Flutter, Obliques (Left and Right), Heels to Heaven (x10) Freddy Mercury (x10) and 2nd 3rd of Greatful Dead. (did not have time for the 3rd round)

Up the stairs and to the parking lot – circle up

COT

Prayers for Bean and his family

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