- Workout Date - 08/10/2015
- Q In Charge - Longbottom
- The PAX - Floppy, PETA, The Hard Hat, Sugar Beach, Slum Lord, Mustang Sally, Billy Ray, Sprout, SCAD, Longbottom
- AO -
YHC needed extra motivation to get out of the fartsack and what better way than to Q. Need to schedule a Q-school at the gate, we have many that are ready to lead!
Warm-up (Floppy began mumbling about SSH and such! If you are a gate regular, this is not new. So I was prepared today- no warm up
5 by 10 (10 burpees a min for 5 min)
Mosey around block to AUMC overhang. – stretch out the legs
pair up : one partner runs while the other does each element of the Burpee x 10. 10 x merkins then 10 x mule kick the 10 x squat jump and repeat till partner makes it around AUMC. AMRAP for 10 minutes.
Circle up for core
LBC x 30 IC
Backscratchers x 20 IC
erectors x 10 IC
Single leg Erectors x 10 ea. leg IC
Flutters x 25 IC
Big Boy Sit-ups x 20 OYO
X&O’s x 20 OYO lead by PETA- (See what I am doing here-by the way this sucked!)
Repeat partner burpee-element / run as done above AMRAP 10 minutes
mosey to upper parking lot
finish off with 5 by 10 (the way we started)
Back scratchers x 20 IC
LBC x 15 IC to use up remaining time.
Burpees, YES! YHC’s new theme!
Prayers: Radar- get better soon brother! Family at Grace needs our prayers for health issues! Praise and continued prayers for YHC’s dad as he is now off life support and on the long road to recovery!
As always it was an honor and a privilege to endure the gloom with you men!