Summer Ain’t Over Yet!

Preamble:

Twas a little darker, and a slightly more moist at Shadow AO in Dunwoody than it has been on recent mornings. YHC was at the helm and feeling quite human, after a 4 post week thus far, including IPC Week 2, so a slightly slower start-up was just what was needed, and no one seemed to mind. After a few later arrivals (apparently 7:00 did not work for some), the count was 23 when we finally got it on…

Warm-O-Rama:

We circled up, well, ovaled up, in the lower lot. It was all IC, some x12 and some x15: (2 rounds)

• Side Straddle Hop (x12)
• Imperial Walkers (x12)
• Mary Catherine (x12)
• Low-slow Squats (x15)
• Windmills (x12)
• Floyd Mayweathers (x15)
• Stay here and move to plank and a little F3 yoga (recover)

The Thang:

Mosey down the hill, across the wood chip trail around the back side of Austin and up to the back gates. For the next evolution, partner up. Partner A runs clockwise, and partner B, counter clockwise. Running around the edges of the parking lot to the mid gates. Every time you meet up, each partner does 10 Merkins, 10 Squats (your choice), 10 LBCs.  We went through 5 complete revolutions or 10 sets of reps for 100, 100, and 100 reps in all.

Mosey back down the hill to the cul de sac for some Mary: (all IC and primarily x12)

• Heels to Heaven
• Rosalita
• Low-lalita
• Dying Cockroach
• Obliques (left and right)
• Low Flutter
• Mason Twist
• Low Scissors

Roll over and Plank – Right Arm Out, Left Arm Out, Left Leg Out, Right Leg Out, 5 Hand Release Merkins… Recover

Mosey back along the trail to the main path

Partner up again, with Partner A going around the storage shed while Partner B runs down the hill, when ever you meet, 5 HRMs, 5 Sumo Squats, and 5 turkish get-ups. YHC finally had enough of the ants so we aborted after two revolutions and all moseyed down the hill.

Half the pax started on the stumps and the other half started on the benches, going from 10 down 1 at each position (YHC had envisioned a set of 11s where each PAX alternated sides, but apparently my expectations were too lofty). We did get through it. Once complete, we moseyed up to the flag, and after some planking for the 6, time was called.

COT:

Potter took us out with some very kind words including prayers for a broken nation and for Billboards friend who was diagnosed with colon cancer.

Naked-Man Moleskin:

GreenBean made several announcements, including a word about IPC Week 3 and a reminder about Q School at Chastain Park Red Lot on Friday at 6 AM.