The Main Course

AO: The Shadow

When: 11/28/2019


PAX (16): Seles, Fireballs, Stripper, Sleeper, Snake Oil, Scout, Nano, Enigma, Chain Gang, Radar, Cardiac, Doppelganger, Big Apple, Salt Lick, FNG Jed


15 PAX joined your Q for a Thanksgiving Morning hour-long beat down at 7:00 am at Dunwoody High School.


SSH 15x ic

6 ct Burpees 10x ic

Windmill 15x ic

Mountain Climber 15x ic

Low Slow Squat 15x ic

Rise and Repeat

The Thang:

First, we  Cherokee Ran to the rear Vanderlyn Playground

We did a pyramid on the playground.  2 pull-ups every time and 2, 4, 6, 8, 10, 8, 6, 4, 2 Body Builders.  Those finishing early did 2 pullups followed by 10 squats until the six was in.

Next was Mary at the CIA spot on the fake grass field.

Big Boi Situps 10x oyo

Obliques 15x ic, each side

Freddy Mercury 15x ic

ABC 15x ic

Dying Cockroach 15x ic

Leon’s Box Cutters 15x ic

Heels to Heaven 15x ic

American Hammer 15x ic

Next, we did Green Bean’s Box Jumps at the tall wall nearby.  10x box jumps, 10x inclined merkins, 10x box jumps, 10x derkins, 10x box jumps oyo

Next, we lined up on the secret field for Alligator Merkins, switching to bear crawl part of the way through.  We sprinted back to the start and did it again.

Next, we did a couple laps of Cherokee Run on the track.

At the flag pole, we did 10 burpees oyo.

At the parking lot, we did Fireballs’ Toy Soldiers, Butt Kickers and High Knees.  Fireballs was happy we didn’t have Bear Crawl, so we did that too!

Next was wall sits and balls to the wall while counting quickly.

Our final workout was 10 merkins, sprint, 10 merkins, sprint and 10 more merkins oyo.


Seles provided a Thanksgiving Prayer.  We named Salt Lick’s Brother, visiting from Texas, Jed (from Beverly Hillbillies – my father-in-law had to explain the reference).
Looking forward to our Thanksgiving Dessert on Saturday with Fireballs’ son, Oars!

Leave a Comment