Q: MC ,
PAX: MC, Fireball, Double Fault(3rdF Q/Sterling SiteQ), McFly, Chef, T-Bone, BLART 8/250, Luau (F3 Gwinnett), YouTube, Mutt, Spud
FNGs: None
COUNT: 11
CONDITIONS: Perfect! Dry, a little cool, a little breezy
WARMUP: Weed pickers, Moroccan Night Clubs, Michael Phelps, Windmills; high knees/sprints
THE THANG:Moseyed over to the Old city gym field area with coupons. Stopped at the starting cone.
Round 1:
At starting cone: 5 Blockees, then run to the 2nd cone at top of hill (about 50 yards). Then do each of the following exercises; each one followed by a Bernie of about 15 yards:
– 10 Hand Release Merkins
– 15 BBSU
– 20 Squats
– 25 SSH (easy count)
Then run back to starting cone and begin AMRAP Kettle Bell Swings. Once the last Pax returns to starting cone; everyone continues KBS until last Pax completes 10;… then Round 2
Round 2:
5 Burpees, then run to cone 2 w/ coupon, then complete following 4 exercises, each one separated by 15 yd Bernie:
– 10 Thrusters
– 15 WW3s
– 20 Weighted Squats
– 25 Kettle Bell Swings
Sprint back to starting cone w/ coupon and hold high plank. Once last Pax gets to starting cone, then we continue high plank for 30 more seconds.
Then we hit the city gym concrete stands (circa late 1940s??? guess?).
Round 1: Starting at bottom of stands, we take the big steps (2′ high) up and then do 10 hand release merkins at top, then take shorter steps back to bottom. Do 5 laps.
Round 2: Do 3 laps and at top to 10 4-count flutter kicks
After round 2, mosey back to shovel flag for some time w/ Mary.
MARY: Mountain climbers, rifle flutter kicks, something else
ANNOUNCEMENTS: Halloweenie (Ruck up Stone Mountain at 7am on Saturday, 10/31. Those in Buford area can car pool at 6am)
COT: Prayers for Fireball – needs a marketing job