#TheGirlfriends Dance Party
AO: The Widowmaker
When: 05/25/2019
QIC: Ha-ha
PAX (16): Nacho Libre, Saint 2.0, Hoochie, Mufasa, Swiper, Pinkie, Blanks (FNG), Zohan, Squirtle, Inseam, Hammer Time(FNG), Sculley, Stu, Miller Time, Cookie, Ha-ha
Preamble:
Memorial Day Weekend. The official start to summer. Grilling, Murph, Auto Racing and remembering our fallen heroes.
YHC looked Friday afternoon to see that no one had Q at The Widowmaker, the Alpha’s premiere Saturday workout! Not to worry, #TheGirlfriends were ready to go I put my name down to give then a ride to Webb Bridge park.
Now the men at The Widowmaker do not take a challenge lightly and at 0700 there were 16 men assembled at the flag with 2 FNGs! Apparently, Memorial Day weekend is good for EHing, too!
Warm-O-Rama:
At 0659 YHC gave a disclaimer and assured the FNGs that we were only a little crazy. At 0700 we took off for the parking lot on the other side of the soccer fields (two words: shade and no cars. Okay, that is three words).
We circled up for:
- SSH
- Weed Pickers
- Imperial Walkers
The Thang:
I explained the routine: Partner up. One partner runs a loop to the stairs and back, partner two performs an exercise. When one returns, flap-jack roles of running and exercise. When the song ends and a new one starts, new exercise.
It went down like this:
| No Diggity | 04:32 | Kettlebell Swing |
| Sabatoge | 02:58 | Squat Press |
| Turbulence | 03:48 | Hammer Curls |
| Chainsaw | 03:22 | Squat w/ bag |
| A Light The Never Comes | 03:49 | Overhead Press |
| Feel Invincible | 03:49 | Sumo Deadlift |
| The Distance | 02:59 | Skull Crusher |
| Lump | 02:14 | Lunge |
| Self-Esteem | 04:17 | Hammer Curls |
| Walk This Way | 03:40 | Overhead Press |
| Smells Like Teen Spirit | 05:01 | Merkins (no bag) |
We stopped for a hydration break half way through the above. After we finished we mosied up to the turf soccer field for Mary:
- LBC
- Freddie Mercury
- Obliques
- Plank and review the 5 Core Principles of F3
- J-Lo
- Nacho led us in The T-Bomb
- Miller Time took us out with… something
COT:
Murph on Memorial Day from Alpharetta and Roswell
Naked-Man Moleskin:
It was nice to see some of the FoCo boys down to the WidowMaker
T-Claps to Swiper and Cookie on getting FNGs out today
Everyone pushed hard today through the heat and humidity
Nice group at Bagel Boys for coffeteria