Welcome Fall beatdown at Shadow

Preamble:

22 souls gathered in the gloom to welcome in a first taste of Atlanta fall weather. Energy levels were high and a strong effort by all.

Warm-O-Rama:

All IC and all x15 (except for the monkey humpers, only 10 of those)

• Side Straddle Hops x 15
• Mountain Climbers x 15
• Windmills x 15
• Monkey Humper x 10
• Floyd Mayweather x 15

(Rinse and Repeat)

Mosey up the parking lot, out the back and down the hill to Cul de Sac of misery (aka, where Chain-Gang left the coupons)

The Thang:

secure a coupon.

• 10 kettlebell swings + 10 blockees (with coupons)
• 10 drydock crabs – at playground gate
• 20 sumo squats at carpool loop entrance
• 10 Merkins at Roberts Drive
• Rinse and repeat 3x – a few studs grabbed an extra set of kettle bell swings and blockees

Mary in the cul de sac

• ABC x 15
• Obliques L over R, R over L x 15 IC
• Low Flutter x30 IC
• Russian Twist x15
• LBC x 30 OYO

Mosey through the woods on the chip trail back to the nature center and up the path on the north side of the property to Roberts Drive and the Nature Center entrance.

• Dive Bomber Merkins x 10 OYO
• Rocky Balboa x 20 IC
• Curb Dips x 15 IC
• Sumo squat x 15 IC

(Rinse and repeat)

 Mosey back to the school and maximize the last few minutes with some more Mary

•  ABC x 15
• Low Flutter x20 IC
• Russian Twist x15

COT:

See everyone next week for last IPC of 2020… Manhole took us out.

Naked-Man Moleskin:

We missed the encouragement of Guard Dog / Team Mom who manned up to run the Georgia Jewel 100 mile trail race – excited to hear about it!