5th Birthday for Norseman – Legend

Preamble:

Norseman’s birthday was the 4th, but we celebrate this year on the 5th. We gathered up a group of early PAX that graced the gloom at Alpharetta North Park to split the Q.

• Ha-ha
• Callahan
• Stu
• HotSauce
• Nacho Libre

7 minutes each

Warm-O-Rama:

Standard Norseman warm-up:

• SSH
• Weed Pickers
• Imperial Walkers

The Thang:

First Stop: Ha-ha and The big lot for the Girlfriends

• Pair up with 1 GF for each pair
• Partner #1 runs to the other end of the lot and back
• Partner #2 does AMRAP exercises until they return
• Queen on music

Exercises:

• Curls
• Shoulder Press
• Skull Crushers

Second Stop: Callahan and the New Flag Pavilion: Step ups and Dips

Partner 1 runs to the back pavilion from the flag location and does 20 Dips. Partner 2 does Step Ups until 1 returns. Flap-jack

Third Stop: Stu and Motivators at the Old Flag

Motivators to some of Stu’s previous musical choices.

Forth Stop: HotSauce and “The Pole”

Some things you can’t unsee.

25 Burpees, run to pole and 50 Merkins

Fifth Stop: Nacho’s Hill of Death and Crikey’s Pulpit

Squats at the pulpit, run up the hill of death to the playground pavilion for Derkins. Count was 30 bottom, 25 top, 20 bottom, 15 top, 10 bottom and 5 top. But we ran out of time.

Back to the flag and 6:15

COT:

Grateful for the opportunity to serve the community and the men that have come through our “doors”.

Naked-Man Moleskin:

The Norseman has been my home for 5 years out of the 7 I have been in F3. The relationships that have been built around this group are special.

Reach out to those who are not here.  Get them back!