7 PAX showed up for a beautiful morning after the rains moved through the ATL. Glad to have an out of town friend join us from Charleston. Welcome back any time Soprano. I’m also glad to have Callahan make his debut, even if he is an Auburn fan. Somehow the Tiger to Dawg ratio is getting further skewed at the Hooch so yours truly needs to look at his recruiting habits and/or his circle of friends.
Good work out there men, proud to call you friends/brothers! This thing is bigger than a workout. If you weren’t there you were missed.
Here’s what went down:
Warm_IC: 15’s
- Side Straddle Hops
- Cotton Mills
- Mountain climbers
- Merkins
Mosey to “the Pit”:
- 15 Jump ups and step downs (in cadence)
- 15 Dips UNTIL plan gets diverted due to the untimely sprinklers, so we ran through the sprinklers to a much drier outdoor chapel. QICs cadence is pretty much thrown off for the remainder of the beatdown.
- 15 Irkins
- 15 Derkins
- 15 Rocky Balboas
Indian Run around the lake, halt at the outdoor classroom to finish the Step up with knee. 15 both sides. 15 more Dips in cadence.
Mosey to the top of “Chapel Hill” 45s intervals at the top and the bottom doing exercises of varying degrees of difficulty including:
- Fire feet Burpees (or maniac burpees- like He’s a maniac, maniac on the floor then burpee; repeat)
- Crane Split Squats
- Gas pumpers
- Hindu Merkins (dive bombers)
- Pop-Squats
- High Knees
- Cross over merkins
Back to the flag for some Merry-go-round core work. Freddie Mercury’s, V-ups, Flutters, American Hammers, J-Los, and Reverse LBCs.
Name-o-rama: Welcome Callahan! My man made a Tommy Boy reference during his first post which led to the name.
Circle of Trust:
Prayers up for the Charleston family that has a lot on their plate with regards to illness, same for my Dad/Mom, Prayers for Boomer’s old house to sell, and prayers for all of us a we are called to lead.
Moleskin:
Don’t forget the special Father’s Day Beatdown starting at 7am @ Wills Park this Saturday. 2.0s 4 and up will love it and have a great time.
Well Done Men! See you when I see you!