Candy cane asked YHC several weeks ago about Qing and gave me several dates. Well YHC chose this date because it would force me out of the fartsack and do some “active recovery” following the Mog Mile HTL. Well since YHC was off on Wednesday from work I had time to put a plan together. I wanted to focus on all parts of the body to get the knots and soreness out for myself but to also push the pax to get a total body workout. Upon arrival to the park Fruity Pebbles was there as well as a baracade closing the entrance due to repairs We decided since we were only using the grass we side stepped the baracade and It all went down like this:

Warm-up:

Side Straddle hops x 20 IC

Don Quixote x 10 IC

Cherry Pickers x 10 IC

The Thang:

Follow the leader run to the entrance to Paramore subdivision for:

Merkins x 10 IC

Werkins x 10 IC

Ranger Merkins x 10 IC

Carolina Dry Docks x 10 IC

Follow the leader run back to the park:

Partner up for 8 minute AMRAP:

Partner A Bearcrawls to far cone and runs back

Partner B Completes the following exercises:

Curls x 10

Tricep Extension x 10

Front Raise x 10

Overhead press x 10

Recover

Brick yard Man makers x 10 as a group in cadence

Partner up for 8 minute AMRAP:

Partner A Lunges to Near Cone and back

Partner B Completes the following exercises:

Alternating Lunge x 10

Goblet squats x 10

Recover

8 count Body Builders x 10 in cadence as a group

Partner up for 8 minute AMRAP:

Partner A Burpee broad jump to first cone and runs back

Partner B Completes the following exercises:

Snatch x 10

Swing x 10

Deadlift x 10

Recover

Circle up for Mary

Flutter kicks x 25 IC kettlebell overhead

LBC x 25 IC with kettlebell overhead

COT/BOM

Prayer requests:

Injured Pax

Jack Trimmer-cancer diagnosis/on hospice

Child from all star team- grandparent with stage 4 pancreatic cancer

Abu’s dad prostate cancer treatment and course moving forward

Cousteau’s classmate situation

Announcements:

Abu has the Q at the Oval office

Pax lunch on Friday at Bad Daddy’s

Cable at boyd lee on saturday

Thanks to all the pax that came out despite the park being closed to get that work in. We all pushed through something and all got better for the effort. Continue to push the rock men!

Ma Bell Out!