3 brave men posted at The Shadow for a beautiful winter blast workout. YHC was unsure anyone would post, as the roads were dicey, however Manhole arrived at 6:59AM, and Mahi Mahi came running in (parked up on Roberts) as we were warming up:
The Thang:
SSH x 15 IC
Low Slow Squat x 15 IC
Windmill x 15 IC
IWs x 15 IC
Rinse & Repeat
Follow me for a tromps around upper baseball field (watch your step!- Manhole promptly stepped on a fence post- were taken down in preparation for the new Austin Elementary site grading- but he was not to be deterred).
At left field corner: Sprint to Snowman- at midfield for:
5 burpees, then sprint another 25 yards for: 10 LBCs, sprint to other side (near 3rd base to plank:
Reverse it.
Mosey to dugout for: step-ups IC x 20
dips IC x 15
one-legged squats x 15
derkins x 10
small arm curls/large arm curls x 20 IC
rinse & repeat
follow me to rock pile (we saw a nice red fox whom scattered off into the Nature Center) for:
rockees, friend your neighbor after each
arm curls x 15
overhead tri extensions x 15 IC
bent over rows IC x 15
rinse & repeat
follow me to lower baseball field for 2 laps of trompsing around perimeter (cherokee style)- PAX tried to bail after 1 lap, but Q pushed them onwards
mosey back to lower lot for planking, mary: freddie mercury x 15 IC
lunge walking- somewhere…
sprint to field house
back to dugout for jump ups x 15 OYO
11’s: dips & derkins
mosey out to left field again for “sweat” angels: 15 IC
sprint to snowman for 10 burpees, sprint 25 yards for 15 lbcs
sprint to end for planks
Moleskin: Grateful for you men for posting. Otherwise, I’d have headed back home for fartsacking or playing with kids earlier.
Great coffeeteria at Dunkin Donuts where 1/2 of Dunwoody Station and The Branches were as Starbucks was closed. Thanks to Mahi for getting photo evidence, and for Manhole to took us out.
Aye.
Well done Q.