4 Alarm Fire!

Preamble:

Ten brave studs showed up for a pre-holiday Beat Down. Work it off before you pack it in!

Warm-O-Rama:

Windmills, Imperial Walkers, Low/Slow Squat – all IC x 15. Rinse & Repeat.
Mosey Warm Up Lap.
Toy Soldiers, Butt Kickers, High Knees down length of parking lot.

The Thang:

Cherokee Run to Austin Elementary School.

Fire Hydrant Challenge:
Start in front drive of school at fire hydrant #1. Key word SPAM. Squats at fire hydrant #1. Run to other end of parking lot to fire hydrant #2. Plank Jacks at fire hydrant #2. Run to opposite corner of school to fire hydrant #3. Advanced Boat Canoe at fire hydrant #3. Run down drive to fire hydrant #4. Merkins at fire hydrant #4. Continue run to bottom of drive into Dunwoody Nature Center (past manhole), down path and back up hill to front of school. That’s one lap. 5 exercises OYO at each hydrant for Lap 1. Repeat Laps 2, 3 and 4 increasing reps. to 10, 15, 20 in succession. Bam!

Mary Christmas: Flutter Kick, Low Dolly, Heels to Heaven, Dying Cockroach, LBCs, Forearm Plank Toe Taps – all IC x 15.

Mosey back down into Dunwoody Nature Center to stumps for 11’s – Step Ups and Dips.

Mosey to drive in front of DNC HQ for Grateful Dead – various Plank positions and Merkins.

DNC Hill Crescendo – OYO run up the hill – 25% effort for first fourth of hill, 50% effort for second fourth of hill, 75% effort for third fourth of hill and ALL OUT EFFORT for final fourth!

Cool Down Run back to Austin.

In honor Presidents Cups match Down Under – Australian Mountain Climbers IC x 10. And yes – USA wins! Our efforts clearly spurred the boys to a come from behind victory.

COT:

Fireballs took us out with thoughts to the Seles family.

Naked-Man Moleskin:

Navy 31
Army 7

Did you catch the game Manhole? $$$$$$$