Manhole, Party of 5 (aka How am I the War Daddy?)


When: 03/20/2018

QIC: Manhole

PAX (): Moonshine, Abba, Fish, GreenBean

Following a storm of biblical proportions in parts of metro Atlanta, 4 brave lads emerged from their homes to survey the damage at DHS (which there was none) and to participate in a Manhole beat-down.

Warm-O-Rama (all IC)(x15) SSH, Squats, Imperial Walkers, Windmills, and Mountain Climbers. A short lived mosey to the end of the lot and back. Then repeat , (all IC)(x10) SSH, Squats, Imperial Walkers, Windmills, and Mountain Climbers.. hold and plank for 60.

The Thang: 4 Corners. run to the 1st corner, 10 Hand-Release Merkins, run to the 2nd corner, 20 LBCs, run to the 3rd corner, 30 Sumo-Squats, and run to the 4th corner, 10 standing lunges per leg (repeat o – 5 in all, Abba took the extra credit).

Mosey to the gym entrance – 60 second wall sit. Mosey to the main school entrance. 3 Sets each of 10 reps, of pull-ups on the hand rail and incline merkins.

Mosey to the pit of misery (dilly dilly!) for 3 sets of Dips (x10 and IC) separated by a set of High Leg Raises, Flutter Kicks and Protractors.

Mosey to the hidden corner for a wall sit session. Mosey to the main drag for a sprint to the other end of the parking lot. Mosey to the picnic platform for Obliques (left and right and x20).

Mosey back to the parking lot for COT.

GreenBean took us out.

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