A Few of My Favorite Things

Date: 12/21/2019

Backup QIC:  Buckeye

PAX:  Joker, Scrappy, Big Spur, Lombardi, Buckeye – 5 PAX

Conditions:  44 degrees and pleasant

Disclaimer: YHC is not paid, trained, and lacks skill, you are exercising at your own risk.

Inspired by the Sound of Music, YHC brought a few of his favorite things to the MOB this morning.  Shovel Flag and Accountability Tree both present.

Warm-up (In Cadence):

-SSH x 30, Tempo Merkin x 10, Copperhead Squat x 20 , Tempo Merkin x 8, Imperial Walker x 20, Tempo Merkin x 6, Hill Billie x 10, Mountain Climber x 10, Tempo Merkin x 4, Plank Jack x 10, TTT x 20, Fast SSH x 20.

-PAX mosey over to the block pile for:

Favorite THANGs:

Each PAX grabs a block:

Block Burpee x 10, Block Merkin x 10, Block Curl x 10, Block Squat x 10, Block Over-head Press x 10, Block Squat Thruster x 10, 50 yard walk with the block.

Mosey to the bus loop for 2 laps with AYG mixed in and then back to the blocks for:

Block Burpee x 10, Block Merkin x 15, Block Curl x 15, Block Squat x 15, Block Over-head Press x 15, Block Squat Thruster x 15

Mosey the bus loop 1 lap with AYG mixed in and back to the blocks for:

5 reps each of all 6 block exercises and then the blocks go back on the pile.

PAX mosey down to Court Atkins for some 10-10-10-10

Jump Squat x 10, Speed Skater x 10, Mary Catherine  x 10, Monkey Humper x 10

Continued mosey down Bruin, past Nickelpumpers and over to Dubois Park for a few rounds of YHC’s favorite exercise, the pull-up.

Pull-up x 5, Diamond Merkin x 10, Sumo Squat x 15, American Hammer x 20 (2 is 1).

Pull-up x 5, Diamond Merkin x 15, Sumo Squat x 20, American Hammer x 25.

Pull-up x 5, Diamond Merkin x 20, Sumo Squat x 25, American Hammer x 30.

Mosey the block with AYG mixed in and back to the bar.

Pull-up x 10, Burpee x 10, Diamond Merkin x 10, Sumo Squat x 10, Diamond Merkin x 10

Flutterkick x 30 IC

Pull-up x 5 (one for each PAX present)

Mosey back to the corner to Bridge and Pritchard for:

TTT x 10

Mosey back to the shovel flags for 10-Count and DONE!

COT/BOM:

Moleskin:

-YHC was not on the schedule to Q today, but the scheduled Q had a back-up plan in place just in-case. #holidayparties

-Great work again by all the PAX.  Much respect to Lombardi and Joker and Big Spur and Scrappy continue to get  better together.

-YHC is back in the Q spot on Monday for the 4th annual 12 Days of F3.  Be there!

Buckeye Out

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