The 4th was Strong with Us

Preamble:

I’m not sure if it was the holiday, if it was the extra beat down that we have added during the last two weeks, or if the fartsackers of the world just united, but what ever the case, we had a very manageable 11 turn out to celebrate our nation’s birthday, and none left wanting for more.

After we got the particulars out of the way, and reminisced briefly about the quasi-aborted cycling excursion on Friday, we commenced to getting it on.

Warm-O-Rama:

Warm-O-Rama was all IC and was x12 and then x10. Side Straddle Hop, Imperial Walkers, Low-Slow Squats, Windmills and Stone Mountains followed by large arm circles, forward on the 1st set and backwards on the 2nd.

Time to move, down into the DNC and across the wood chip trail, back up on the back side of Austin to the parking lot.

The Thang:

Time for a little light circuit work: 1st cross walk – 10 Merkins, at the gate 20 low-dollys, around the gate and then 30 squats of PAX choosing  and finally 10 single leg lunges each leg. (full range of motion)

Most PAX completed 4 revolutions, but Big Apple and Green Bean opted for an extra credit lap.

After a brief respite, off we went on our adventure. A little mosey up and away from Austin out to Roberts and across to the DNC driveway for a quick set of 10 incline merkins and 10 curb dips (IC).

No rest for the weary, time to roll, over to the old Austin driveway, for 10 incline merkins and 10 squats (IC).

And off we went, around to the back side of Austin and out on the old power line trail down to Witham Drive and down to the cul-de-sac (Whitewood Ct) for some Mary (all IC and mostly x12): Rosalita, Low Dolly, Leon’s Box-cutters, Obliques (left/right-only x10) and Big Boy Sit-ups.

And just like that, it was time to move. Back out to Roberts and up the hill to the Apostolic church lot (where the PAX waited for Team Six including YHC) and then we were off. Back to Old Austin for another rendition of dips and incline merkins. One more mosey, back up Roberts to the top of DNC for 10 incline merkins. Mosey down the driveway to New Austin for Mary Round 2 (all x10 and IC) Rosalita, Low Dolly, Leon’s Box-cutters, Obliques (left/right-only x10) and Big Boy Sit-ups with a set of 10 hand release merkins for good measure.

Mosey back to the flag for two sets of  10 HRMs (OYO) book ending 20 air presses and that was all she wrote. And that was all YHC hand time for.

COT:

Potter took us out with words of encouragement for our brothers to heal up, travel safe and to try and remember what our forefathers who founded this country had in mind some 250 years ago when they founded this place that we call home.

Naked-Man Moleskin:

Been implored the PAX present and those reading this backblast to sign up to Q in particular if you have not yet done so:

https://www.signupgenius.com/go/20f084eafa928a6fd0-f3atlanta

Thursday the 9th, and Saturday the 18th are available as are Tuesday the 21st and Thursday the 23rd and beyond. Basically July is unspoken for so feel free to sign up early and often.