F3/Atlas Backblast 5/9/2012. Zuzana's a Brick…House.
Aye! 26 ventured into the gloom for their weekly Atlas fix.
OBT WV/Atlas FNG
Lost Weekend FNG
Little W WarDaddy
Gangsta Mouse Atlas FNG
Run to Tracklot for warm-up CoP
SSH x 30
Knee-Ups x 20
Peter Parkers x 15
Jump Squats x 15
Run down to Chiswick and Blackjack’s casa
Every man picks up his new best friend: certified 25 lb landscape paver
Lunge up Chiswick to Norm’s truck
Mosey back up to Tracklot
10-minute Zuzana with the pavers
Rotation of Rapture consisted of:
* 10 squats and press the stone overhead
* 10 Russian twists (Czech twists for Zu?) with the stone
* 10 stagger merkins with the stone, alternating which hand is up on the stone
Run over to Cotswold Elem wall
People’s chair while the pax pass a stone back and forth down the line. 4x down and back
5 Balls to Wall, hold for 10 seconds at top of each
Back to CoP and paving stones
5 quarter get-ups with the stone in right hand, then 10 right-hand full Turkish get-ups with no stone
Repeat on left side
6MoM: Rosalita; High Flutter; LBC; Dollies; Hold; Bicycles.
Carry paving stones to stash spot behind fence
_Brickyard. T-claps to Blackjack for making me aware of his excess paver problem during 2.2′s birthday party over the weekend. The weight is perfect in my opinion and funky shape keeps you working when moving it around. Atlas approves.
_Zuzana. The BodyRock.tv temptress Zuzana introduced herself to the Atlas Pax today and as expected, everyone was weak in the knees upon her departure. Sad rumors are flying that she may no longer be posting new material but the beauty of the ol’ Internet is that nothing is ever lost. Google and YouTube will provide.
_New Blood. 3 FNGs joined the mix today. F3 “Welcomes” to Graffiti, Lost Weekend and Snowflake (sorry but no IceMan). Hope to see you back at Atlas or other F3 workouts soon.
_F3/Beautification. Blackjack has id’ed a small project at Cotswold to create and prep a bed for plantings. Still waiting on the green light from school administration but we’re hoping to knock it out on May 19th. If it happens, we’ll do a soft launch of F3/Cotswold that morning beforehand so we can get a workout in before transitioning to the shovels. Shout out below if you can lend a hand…thinking about an hour post workout to knock it out. More details to come as it is solidified.
_Census. Another reminder to send your specs to firstname.lastname@example.org. Hospital name, F3 name, neighborhood.
_Saturday. June 2nd will launch F3/Cotswold. Same launching point of Cotswold Elem at 0700 on Saturdays. Your QICs will be Canadian, Spooky Jon, D’oh! and Blue. More to come as the day draws closer.
Have a great rest of your week!