Divide & Conquer

AO: The Shadow

When: 03/24/2020

QIC: Leon and Seles

PAX (14): Team Leon: Rambo, Big Apple, CIA, Salt Lick, Suds, Billboard Team Seles: Fireballs, Scout, Radar, Chain Gang, Green Bean, Ricochet


Each day with COVID-19 lurking, brings new challenges along with new federal, state and local rules and regulations.  We are truly in uncharted territory, gentlemen.  With DeKalb County’s voluntary curfew from 9pm-6am and no gatherings of more than 10 individuals, F3 Shadow still continued on with its Tuesday am posting @ DHS, but with a new twist to make sure we followed these newfound rules and regulations.  We want to be “part of the solution, not the problem.”  We also want to make sure we protect ourselves, each other our families and our neighbors.

Our start time was move to 6am and once all of those who posted arrived, we quickly counted off by 1’s and 2’s and split the Pax up into 2 groups of 7.

Team Leon moved onto the north side of DHS while Team Seles began on the South side.




Team Leon:

  • Mosey out the front of DHS and take a right on Vermack, right on Vanderlyn  and right into DHS by the tennis Courts (Outstnading work by CIA to catch-up).  Finish down by the side entrance for 2 sets of the following:
  • 15 IC  SSH, Windmills, Low Slow Squats, Mary Katherine’s, Mtn. Climbers, 10 Merkins, 15 Plank Jacks,
  • Rinse and Repeat with 10 IC

Team Seles:

  • 15 Side Straddle Hops, 15 Low, Slow squats, 10 Baryshnikovs (ea. leg), 10 Stone Mountains, 10 Floyd Mayweathers, 15 Imperial Walkers, i.c.

The Thang:

Team Leon:

  • Mosey up to upper parking lot by Courts for 3 rounds of Shuttle runs, starting with 10 merkins to start.  50%, 75%, 100% effort with each round.  When finished with each shuttle run, slow mosey around lower lot and back up to the other side and begin again.
  • Mosey to side entrance for Mary:  IC 24 Low Flutter, Heels to Heaven, LBC’s, 15 American Hammers
  • Mosey to rock pile then to benches for 2 set/15 reps of Kettle bells/Squat thrusts/Steps ups with rock
  • Back up to upper lot for 2 sets of Shuttle runs AT 75% & 100% effort, starting with 5 merkins
  • Back down to benches for 1 set of 10 reps of Kettle bells/Squat thrusts/Steps ups with rock
  • 5 Burpees oyo, return rocks
  • Suds to lead us back to base

Team Seles

    • Mosey to picnic area for 3 sets with no rest: 15 Step-ups and 10 Incline Merkins, i.c.
    • Mosey to Vanderlyn hill for Jacob’s Ladder: 1 Burpee at bottom, run to top, 7 Burpees at top, run back to bottom, working up to 7 at bottom and down to 1 at top
    • Mosey back to bottom of hill for Mary: 15 Dying Cockroaches, 15 L over R, 15 R over L, 15 ABC, 15 Freddie Mercurys, 15 LBCs i.c.
    • Climb the hill with various exercises: Lunge Walk, Inch Worm, Crab Walk, Bear Crawl, Broad Jumps
    • Cherokee Run back to start with 5 merkins off the back
    • Build-a-Burpee: 5 Squats at first curb, 5 Squat thrusts at the light pole, 5 merkins at the third curb, 5 burpees at the far curb  3X





Radar took us out eloquently.

Prayers for continued safety of Pax, families, community and our nation.  Special prayers for Billboard’s brother who is in quarantine in NH.  God Speed Mark!

Fireballs and Ricochet and Q#1 and #2 for Thursday




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