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:
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!
-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!