There is Something about 50!

23 men arose from their fartsacks to gather round the flag to…..(wait a minute something is missing…ok here comes the flag… on two wheels)… challenge their bodies on a very comfortable 55 degree Thursday morning. The conditions were just right for what YHC had in store for the PAX.

WARMUP:

• SSH x 25
• IW x 25
• Spicolis (OYO)

THE THANG:

Mosey down to the Liberty Bridge for a modified Liberty 200. Partner up, size does not matter, partner 1 does 50x each exercise while partner 2 runs the bridge plank when complete:

• Merkins
• Dips
• Derkins
• Shoulder Touches (SC)

Once all the men finished mosey back over the bridge and along the Reedy to the parking deck for a minimal lower body beat down. Partner up once again, partner 1 runs the ramp while partner 2 does 50x each exercise plank when complete:

• High Knee Jumps
• Squats
• Hip Thrusters

With wobbly legs, mosey back to the peace center for a little FILTHY MARY! 10 exercises 50 reps each:

• Freddy Murcury’s
• Flutters
• Dying Cockroach
• LBC’s
• Russian Twists
• Rosalitas
• Flutter Claps #mummblechatter (should have done these ealier!)
• Back Scratchers
• Elbow Plank x 50 seconds

With a blasted core and still a few minutes on the clock…Spicolis…Toast

Great work to all the men who posted for YHC’s VQ!

Announcements: (Hard to hear with the street sweepers!)

• Backdraft spoke to Epee who is doing well and missing the gloom!
• Double down opportunity Saturday, Murph workout from 6-7 and normal workout (Q-Pledge) 7-8.
• Pledge is coordinating teams for USMC Mudrun, reach out if interested.
• St. Patty’s day 5k March 15 at Flour Field…stretch the legs and possibly have some beverages.
• Earth Mover has some extra tickets to the Heart Ball on Saturday @ TD convention Center, Black Tie Affair.
• Sponge Bob coordinating BRR, if interested reach out. This is a great 2nd F opportunity, as well as, a little running opportunity.
• Domer reminded PAX about Java Bolt on Fridays, along with an added Wednesday lunch run @ 12:30 in Cleveland Park aka the “Wednesday Nooner”.

Prayer requests:

•  Buddy of Sponge Bob’s who is doing a charity 300 miler in Sahara Dessert, on the last leg and has had holes drilled in his feel to relieve the pressure along with a few nails removed (ouch).
• Safe travels to Golden Sombrero, also prayers for his father who is dealing with some significant health issues.
• Spicoli

Again, great work out there men!

Twerkin Out