#TheGirlfriends Dance Party

AO: The Widowmaker

When: 05/25/2019

QIC: Ha-ha

PAX (16): Nacho Libre, Saint 2.0, Hoochie, Mufasa, Swiper, Pinkie, Blanks (FNG), Zohan, Squirtle, Inseam, Hammer Time(FNG), Sculley, Stu, Miller Time, Cookie, Ha-ha


Memorial Day Weekend. The official start to summer. Grilling, Murph, Auto Racing and remembering our fallen heroes.

YHC looked Friday afternoon to see that no one had Q at The Widowmaker, the Alpha’s premiere Saturday workout! Not to worry, #TheGirlfriends were ready to go I put my name down to give then a ride to Webb Bridge park.

Now the men at The Widowmaker do not take a challenge lightly and at 0700 there were 16 men assembled at the flag with 2 FNGs! Apparently, Memorial Day weekend is good for EHing, too!


At 0659 YHC gave a disclaimer and assured the FNGs that we were only a little crazy. At 0700 we took off for the parking lot on the other side of the soccer fields (two words: shade and no cars.  Okay, that is three words).

We circled up for:

  • SSH
  • Weed Pickers
  • Imperial Walkers


The Thang:

I explained the routine: Partner up. One partner runs a loop to the stairs and back, partner two performs an exercise. When one returns, flap-jack roles of running and exercise. When the song ends and a new one starts, new exercise.

It went down like this:

No Diggity 04:32 Kettlebell Swing
Sabatoge 02:58 Squat Press
Turbulence 03:48 Hammer Curls
Chainsaw 03:22 Squat w/ bag
A Light The Never Comes 03:49 Overhead Press
Feel Invincible 03:49 Sumo Deadlift
The Distance 02:59 Skull Crusher
Lump 02:14 Lunge
Self-Esteem 04:17 Hammer Curls
Walk This Way 03:40 Overhead Press
Smells Like Teen Spirit 05:01 Merkins (no bag)

We stopped for a hydration break half way through the above. After we finished we mosied up to the turf soccer field for Mary:

  • LBC
  • Freddie Mercury
  • Obliques
  • Plank and review the 5 Core Principles of F3
  • J-Lo
  • Nacho led us in The T-Bomb
  • Miller Time took us out with… something


Murph on Memorial Day from Alpharetta and Roswell

Naked-Man Moleskin:

It was nice to see some of the FoCo boys down to the WidowMaker

T-Claps to Swiper and Cookie on getting FNGs out today

Everyone pushed hard today through the heat and humidity

Nice group at Bagel Boys for coffeteria

Leave a Comment