A Knockdown North Georgia Style

In the tradition of southern hospitality, the fellows of F3 Savannah kindly allowed to be led by an out of towner, YHC (F3 Atlanta). North Georgia meets South Georgia on a chilly Monday morning with the temperature hovering a couple of clicks above the freezing mark. Nine men got themselves out of the sleepsack and entered the gloom. Off Count led the group with the question on most minds – will Off Count live up to the nickname. They were not to be let down.

The Warmup

2 sets of 20x Merkins IC

15 x Slow Squats IC

2 sets of 20 x Mountain Climbers IC

15 x Standing Lunges IC

The Thang

Eleven at the picnic tables consisting of decline merkins and alternating leg step ups

Modified 100/200/300 All IC

100 Merkins

200 Squats

300 LBCs

In between sets sprints and backwards run


20 Russian Hammers (mason twist in Atlanta) IC

Dolly Pallooza – 10 count low high low IC

15 x Low Flutter IC

The Final

Peoples Chair 1 minute

Balls to the Wall 30 seconds

Mosey back to flag for Nam-a-rama and Ball of Man

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