Eight brave souls came out on a beautiful Saturday morning for an anniversary beatdown celebration brought to you by Seles. YHC is celebrating his 5th year in F3, so this beatdown was sponsored by the number 5 (sorry Sesame Street).
The Thang
5 Imperial Walkers, 5 Floyd Mayweathers, 5 Run-Stance-Switch, 5 Sumo Squats, 5 Baryshnikovs i.c. 5X (quickly!)
Mosey to Fire Station for Mary: 15 Heels-to-Heaven 5X
Mosey to bottom of Nature Center Hill for Grateful Dead.
Stations on the Hill: start at edge of new pavement then five stations progressively higher up the hill, 1) Standing lunges (5 ea. leg), 2) Stone Mountains (5 single count), 3) Dying cockroaches (5 i.c. count) 4) Hand-release merkins (5 single count), 5) Prisoner squats (5 single count). Run to top for 5 hand-release burpees. Run back to bottom and repeat. 5X
Mosey to Platform of Pain at Austin Elementary for Grateful Dead.
Mary: 15 Low Flutter 5X
Cherokee Run to finish with 5 merkins off the back.
COT (Leon took us out. Stripper thinking about a summer Friday beatdown at 6:30 am at Dunwoody high school with a men’s group from his church; all are welcome)