Partner of Integrity

Preamble:

Been a while since BD’s were accompanied by some good tunes, so YHC opted to create a kick-ass playlist highlighting Rush’s R30 tour while we mixed some heels-over-toes work with Burpees and a Murph.

Warm-O-Rama:

Backwards mosey up the main road toward the first parking lot for the following:

• Weed Pickers
• Imperial Walkers

Continued backwards mosey up the hill towards the community activity building, with some additional warm-ups at the speed bump:

• Plank Jacks
• Shoulder Taps

The Thang:

Q led PAX towards the playground for the main event.  After directing all to select a partner of integrity, instructions were given as follows:

• 10 Pull-Ups
• 20 Merkins
• 30 Squats (using picnic bench to encourage proper form)
• Run backwards up the “new” concreate path near the baseball field towards the road.
• 10 Burpees (decreasing by 1 rep for each round-trip)
• Run towards stairs leading to playground and hold plank on handrails until the next team shows up.

Rinse/repeat the loop above until time is called.  The “plank for next team” format really kept a governor on the PAX from getting too far ahead.

Oh, and the playlist:

COT:

• Welcome to FNG Damsel (Josh Ben), a local Chiropractor who recently moved to Roswell from California.  His practice is located in the Trader Joe’s shopping center.
• Bear, Bieber, & Squeak are participating in the Publix Half-Marathon this year with the Kyle Pease Foundation.  Please consider donating to the foundation here:  https://kyle-pease-foundation-inc.networkforgood.com/projects/151385-team-peasey-s-fundraiser

AFLAC out.