Let’s Get After It

Preamble:

Only vets in the bunch. You know the drill – can’t sue me / can’t sue F3 / can’t sue the park. QIC modified a traditional “Let’s Mosey” for a classic “Let’s Go”

Warm-O-Rama:

PAX ran to the shelter by the back playground and immediately dove in head first. Mixture of Side Straddle hops, step ups, merkins, and stretches.

The Thang:

1. 100 Squats, 10 burpees, 10 alpha count Mtn. climbers. Once completed, take a lap around the playground and do a combo of step ups and side straddle hops for the 6.
2. 90 flutter kicks 10 burpees, 10 alpha count Mtn. climbers. Once completed, take a lap around the playground and do a combo of step ups and side straddle hops for the 6.
3. 2 laps around the playground followed by lunge walking for the 6
4. 80 Side straddle hops followed by 3 count controlled merkins for the 6

Q then spilt the group into 1’s and 2’s. Each bunch would have 2 people exercise the length of the shelter whilst the PAX exercised for their speedy return

1. Bear crawl down, broad jump back. Everyone waiting their turn do 10 side straddle hops / 10 step ups
2. High Knees down, lunge walk back. Everyone waiting their turn do 10 merkins / 10 derkins.
3. Everyone do 10 derkins in cadence to finish the set

PAX then moseyed to the back hill

1. Mosey to light “1”, bear crawl to light “2”, and lunge  walk back to the zebra crossing
2. Mosey to the top and do 10 burpees at each light on the way down

PAX then moseyed towards the flag for a quick stop a the massive brick wall for a cool, 60 seconds balls-to-the-wall. Then, back to the flag for 1 minute of Mary.

COT:

Prayers:

• Police safety in ATL
• Zohan’s wife’s burn
• DC2’s family
• Macbeth’s traveling

Reminders:

• AED is located in the women’s bathroom
• GRC (Gladiator Running Club) meets on Friday’s at 5:15! Approx. 5-6 miles (300-700ft of gain typically)

Naked-Man Moleskin:

Thankful for each of you. Always an honor to lead!

Dream On