AO: Broadway

When: 03/22/2023


Number of Pax: 15

Pax Names: Air Force Won, Brad Pitt, Canoe, Driftwood, Exile, Fawlty Towers, Green Mile, Hans gruber, Hass, Jar Jar, Lamb Chop, Python, Stage Dive, Tapps, Wastewater,

Number of FNGS: 0

FNG Names:

QIC: Green Mile

15 PAX gathered at the parking lot of the Regal Cherokee movie theater and the following transpired:

We shouldered our rucks, walked down the northern hill of the parking lot, turned right and walked parallel to Buckhead crossing, turned right on Victoria Lane, and then completed the loop by another right on Running Deer Parkway and then a right up the hill and back to the parking lot.

We grounded our rucks, the QIC gave the mission and elicited the five core principles, issued a disclaimed for good measure, and we proceeded:

SSH x 30
Weed Pickers x 5
Imperial Walkers x 15
Sungods OYO
Michael Phelps OYO


Utilizing the weight-lifting approach of 21s (AKA triple 7s or 7-7-7), we did 21 reps of the curls and skull crushers.

  • First seven reps: from rest to halfway
  • Second seven reps: from halfway to completion
  • Final seven reps: six-count (three up, three down) of the full exercise.

Then we did a one-minute AMRAP for both curls and skull crushers.

We did curls followed by skull crushers.

Then we rucked up and moseyed around the exterior of the middle of the parking lot, and came back and did lunge around the world.

THANG TWO: More 21s and AMRAP

This 21 was a lunge: forward lunge, side lunge, and reverse lunge, seven of each for each leg (21 left, 21 right)

Then we did a one minute AMRAP of copperhead squats: again, nice and slow, like the Good Lord intended.

Then 21s of American Hammers (far superior to the Russian Twist).  For this, we started with the ruck in the middle, and did seven from middle to left, seven from middle to right, and then seven three-count from one side to the other, PAX discretion.

Then we rucked up and made another lap around the middle of the parking lot, and then onto…

THANG 3: Two more 21s

Again 21s, this time with overhead press, and bench press. Then back to the flag


We chatted briefly about approaching exercises differently and disruption and combating in accepting doing things a certain way because of the deadly mantra of “well that’s how we’ve always done it.” I’ve noticed a lot of Qs recently taking standard exercises and approaching them differently by either slowing down the reps, and/or breaking down the exercise into its base components, and working toward failure. That was the approach and idea behind the beatdown. Not sure the BD met those expectations. But it was worth a shot.

Prayers for Dumptruck’s youngest.


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