Get Your Money’s Worth

    When: 04/12/2018

    Where: Shadow

    The Pax: Moonshine, Abba, Snake Oil, Phish, Manhole, Rambo, Seles

    QIC: Seles



Seven hearty souls gathered in the gloom at Dunwoody High School for another Seles beatdown and at the end they “got their money’s worth”.

The Thang

12 Side Straddle Hops, 12 Squats, 12 Arm circles, 12 Stone Mountains, 12 Floyd Mayweathers, 12 LBCs i.c. Rinse & Repeat

Mosey to picnic area for alternating 12 Step-ups and 12 Dips  3X

Mosey to Seles stop for Mary: 4 min. of Mary with 8 exercises, 30 s each.  Low Flutter, ABC, Low Dolly, Dying Cockroach, Low Leg Raise, Freddie Mercury, Box-cutters, Mason Twists

Mosey to track for a “Mile of 50’s” – jog 50 meters then sprint 50 meters; repeat for four full laps.

Mosey back to start for Pyramid: hand-release merkins (2, 4, 6, 8, 6, 4, 2) alternating with arm circles (20, 40, 60, 80, 60, 40, 20)

Curb to Curb for Build-a-Burpee: 5 Squats, run to line, 5 Squat thrusts, run to curb, 5 merkins, run to curb, 5 Burpees, run back to start.  Repeat 4X (YHC had not planned so many but plan was to do them at the end until time so that’s what the PAX did)

COT (Rambo took us out; good luck to our Ragnar trio this weekend; Manhole has Saturday’s beatdown!)

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