Wait a Minute, How Long is This?

AO: The Shadow

When: 07/11/2020

QIC: Manhole

PAX (17): Big Apple, CIA, CrabCake(s) (FNG), Green Bean, Gilligan, Gopher, Guard Dawg, Horny, Leon, Lutafisk, Manhole, Pitboss, Salt-Lick, Sapphire, Scout, Suds, Two-Speed


Shadow AO has been on a roll, as of late, and this AM would prove to be no different. Another beatdown, another FNG, and another Cousin Eddie. We are truly blessed in Dunwoody these days.

17 brave lads, resisted the temptation, to snooze a little longer on yet another beautiful summer morning in Georgia, and instead, chose the red pill, and arrived at DNC one after another and even after assembly was called, and with that, we got it on.


You know the drill, all IC and all x12 and then x10. Side Straddle Hop, Imperial Walker, Low Slow Squats, Windmills, and Floyd Mayweathers, followed by some brief planking for extra measure. And with that behind us, we were off, down the hill and across the trail, to the backside of Austin,….

The Thang:

Where we circled up again for a little Pyramid. Starting at 2 (because 1 is just a waste) we went up to 10 and down again, Merkins, Squats, and LBCs. (118 of everything by the time we were done).

And then a little mosey, back across the trail, and back to where we started, and each PAX found their 6, and a 1st round of Mary was enjoined.

All x15 and all IC, Rosalita, Low-Dolly, Leon’s BoxCutters, Low Flutter (x20), Obliques (left/right) and finished up with the Big Block Alphabet (OYO)

At this point, GreenBean felt that YHC had not ratcheted up the pain enough, so off we went, down the hill, down the steps, around the trail, and the climb began, that’s right, that climb, up the wood chip trail we went, up,up, up and out to Roberts and back to the top of the DNC driveway where we planked for the 6.

The next set was part I of Manhole’s version of Grateful Dead – Plank, Right Arm Plank, Left Arm Plank, Right Leg Plank, Left Leg Plank, Regular and 5 Merkins (on the curb – incline style).

Mosey over to the driveway on the backside of Austin, where we yet again, planked and Al Gore’d for the 6. And Grateful Dead Round 2 – this time with Wide Arm Incline Merkins.

Mosey all the way to the bottom of the driveway, where we yet again, planked and Al Gore’d for the 6. And Grateful Dead Round 3 – this time with Diamond Incline Merkins.

Mosey, back to the wood chip trail and back to the lower lot of DNC, for Mary Round 2.

Same as before, All x10 and all IC, Rosalita, Low-Dolly, Leon’s BoxCutters, Low Flutter (x15), Obliques (left/right) and finished up with Mason Twists and Big Boy sit-ups (OYO).

Mosey just a short bit, to the start of the DNC hill, for a little quad-activation, and a few more merkins – 10 lunges each leg followed by 5 hand release merkins, up the hill until time was called, and back down the hill we went.


We named our FNG – Crabcake(s), 40 year old father of 4 (did i hear triplets), back on the path, and ready to put in some work. Hails from Maryland, and went to school at GA Tech.

We also welcomed our Cousin Eddie -Lutefisk – –
Lutefisk (Norwegian, pronounced [ˈlʉ̂ːtfɛsk] in Northern and parts of Central Norway, [ˈlʉ̂ːtəˌfɪsk] in Southern Norway; Swedish, lutfisk pronounced [ˈlʉ̂ːtfɪsk]; Finnish: lipeäkala [ˈlipeæˌkɑlɑ]) is dried whitefish (normally cod, but ling and burbot are also used).

Sadly, Lutefisk is not here in the ATL for more pleasure. Lutefisk (Hayden Croxall) is in town because his 5-week old daughter Vera is a patient at Egleston Hospital | Children’s Healthcare of Atlanta (CHOA).

Young Vera has a congenital heart defect that is going to require surgery in a little less than a months time. Our thoughts and prayers are with his daughter in her time of need. May Hayden and his wife find strength during these trying times. (more info to follow).

Continued prayers for our F3 brothers on the mend and for those that are travelling abroad.

Suds took us out.


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