Plate Full of Mary & a Side of FLAY

  • Workout Date - 04/07/2016
  • Q In Charge - Grrr
  • The PAX - Erector, Perry Mason, Bob Barker(Respect), Slick Willy, Mr. Head, NSA, Shep, No Bars, ITunes, & Grrr
  • AO -

The Q calendar for #TheStation was wide open, so YHC went to social media around lunchtime yesterday to try and lure a Q from the shadows #brokenrecord. #Crickets were heard, so Perry Mason threatened a repeat of Tuesday’s workout with a devilish twist, running backwards the whole time. More #crickets

By 10:17 PM I decided I would Q #siteQprobs. I did not want to disappoint the PAX and I was #clueless so I used the ole trusty F3 app, Thanks Alfred who BTW #fartsacked again! 😉 I was thumbing through some backblasts when I stumbled upon Flay’s most recent Q. Down deep in my memory bank I recalled how #turrible one of his workouts was and after reading the backblast it looked #sucktastic. Disclaimer: I can only take credit for some of the pain and Flay deserves the rest of the credit. Thank you sir!

WARM UP

B.L.I.M.P.S. (Little outside our SSH norm, Slick Willy “This sucks!”)
-Burpees X 5, Lunges X 10, IW X 15IC, Merkins X 20, Plankjacks X 25, Squats X 30

Main Thang

Mosey to Shelter & Partner Up
Partner 1- 10 X Picnic Bench Presses
Partner 2- AMRAP Exercises
Flapjack, Rinse, & Repeat 5 Rounds
Rounds 1-2: Jump Squats
Round 3-4: Big Boys
Round 5: Jump Squats

Mosey to Hill for Dan Taylor Pyramid- NSA with disgust “Geez!”
Up to 5 Squats/20 Lunges & Back Down
At top of hill line up for Indian Run
-First Stop 25 Russian Twists OYO DC
-Second Stop 20 Flutters IC
-Third Stop People’s Chair w/ Exercises & Balls to Wall

Mosey to Park Entrance
-Double D’s 50 Dips & 25 Derkins
Diamond Builder
-Broad Jump 1st Light Pole 5 X Diamond Merkins
-Broad Jump 2nd LP 10 X DM
-Duck Walk 3rd LP 15 X DM
-Duck Walk 4th LP 20 X DM #NoLegsNoShoulders
Six Inches, 45 Degrees, & Flutter X 20IC

Amphitheatre 10x10x10
-10 Box Jumps, 10 Werkins, & 10 DC LBC’s

Grab Bag of Mary on the Stage- PAX calls out exercises
-Peter Parkers
-I Dip, You Dip, We Dip
-Freddie Mercury’s
-Reverse Crunches
-Plank Shoulder Touches IC
-Back Scratchers
-Yoga & Kung Fu Stretches
-LBC’s
#SMOKED

COT
Prayers for Natty, Hammond Family, Ford Sweeney, & Bob Barker

Good work today men! I love this group and appreciate you holding me accountable.

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