- Workout Date - 09/02/2016
- Q In Charge - Mint Julip
- The PAX - Soccer Mom, Whisper, Thumper, Celine Dion, Hulk Smash, My Little Brony, Short Barrel, Lite Bright, Dr. Phil, Mint Julip (YHC)
- AO -
10 men showed up for a YHC dumbbell VQ beat down.
Thang
Warmup
SSH x 20
Hillbillies x 20
Partner up and mosey to back playground
21-15-9
P1 does 21 pull-ups while P2 does 21 squat presses with DB’s…flap jack
Continue to flap jack to 15 & 9 reps
Mosey back to front loop
Keep partners
Set 1
P1 – AMRAP renegade rows
P2 – sprint to first cone (~50 yards), repeat 1 burpee:3 broad jumps back to start
Flap jack for 2 rounds
Set 2
P1 – AMRAP DB swings
P2 – run to 2nd cone (~100 yards), do 10 merkins, run back to start
Flap jack for 2 rounds
Set 3
P1 – AMRAP DB high pulls
P2 – run loop
Flap jack 1 round. YHC panic’d a little on time for no reason!
Circle up
DB curls x 20
OH tricep x 20
Circle burp with DB’s
Mary
Captain Thor…1 BBSU:4 American hammers with DB’s up to 5:20
Flutters x 20
Back scratchers x 20
Done…smoked!
COT
Golf scramble 10/20…sign up while it’s hot
Whisper’s church is holding a parenting conference 9/9-9/10…all welcome
Whittalope at PM…everyone sketchy on details
Prayers for Lite Bright & My Little Brony…new job situations
Praise for Whisper from Hulk for dedication to work…hello pay raise???
It was an absolute pleasure & honor leading for the very first time today. YHC started F3 about 4 months ago and I am completely hooked…thanks weirdo’s!!! Look forward to many future Q’s. God Bless.