Start with a run toward Alpharetta downtown to the top corner of the grassy park area around city hall. The loop around the entire area has 3 points and looks a bit like a jalapeno pepper when viewed on Strava. So I created the Jalapeno Popper exercise … a burpee with 2 hand release merkins at the bottom. After each hand release merkin, you do a pop jack (AKA groiner). First corner we did 10 jalapeno poppers, 20 single count bonnie blairs and 30 Alpha count flutter kicks. run to the 2nd corner and hit the same exercises except count is now 9, 18, 27. Continue around loop stopping at each of the 3 corners for exercises until we finished with the count of 1, 2, 3.
Ran from there around to the turf green for combo sets of dips and setups. 15 each, then 10, then 5. Continued on back to the parking garage near Academy. Ran up to the top deck for a Dora 123. 100 merkins, 200 squats, 300 freddy mercury. Ran back down and around the back entrance to Academy and onto the track. 400m all you got left sprint. Back to the flag for time.
Prayers for starting a new health regimen, our brother going through a family transition and safe travels for spring break.