- Workout Date - 08/02/2016
- Q In Charge - Spongebob
- The PAX - EC, The count, Mr. Winslow, Pledge, Caviar, Double Windsor, Punch Out, Dunphy, San Diago, Chitty Chitty Bang Bang, Domer Simpson
- AO -
YHC has been sidelines with a bum cankle and some serious fartsacking lately. Best solution is to sign up to Q and bring some accountability in. Pulled up at the #mainthang around 5:08 and was surprised to see all the cars. Sadly, the cars were invaders from the latest #PokemonGo craze that is taking #sadclown to a whole new level. First, you had people looking at their phones too much during the day and complaining about having to wake up early. Now you have people willing to wake up early just to make sure they can look at their phones too much. Alas, 12 PAX showed up to ditch their Google Machines and get some sweat on.
Warm Up
*Realized I was behind on time when Dunphy was standing there before the warm up had even started
SSH X 20
IW X 20
Superman Merkins X 10
Mtn Climbers X 15
Mosey to the new parking garage and run the stairs all the way to the top where the air is crisp.
The Thang
16’s
At each corner perform a combo of 16 reps between 2 exercises: start with 15:1, then corner 2 is 14:2 and so on….
Exercise 1 = Hand release Merkins
Exercise 2 = Squats
Muscle-ups X 10 on the wall (Caviar’s request – “Hey, you could do muscle ups here”…FACT)
Run down the stairs to the bottom floor
3 rounds
All out sprint up the stairs to the top floor
10 Muscle ups at the top
Mosey down the stairs, over towards the parking lot in front of Connelly’s.
5 rounds of Full sprint to the top of the hill, mosey back on a 45 second interval (Started as 1 Minute but too many Usain Bolt’s ruined it for the rest of the PAX)
Mosey back to the flag
6 MOM
*Note that the air was not crisp at this point….someone ripened it
Russian Twists X 15
Dead Cockroaches X 15
Jaques Cousteaus X 15
LBCs X 10
Upward dog: Downward dog
Naked Moleskin
– Bondo Graduation tonight at 1800 at Gideon’s House. Make it out there if you can…phenomenal event; heck, make it out to Gideon’s house in general….great place to visit
– Prayers for Pledge’s wife who is starting the school year soon teaching 3rd graders. I’m sure there is 0 patience required. Praise she’s got a job!
– Prayers for Spicoli