- When: 08/01/2018
- QIC: Wimpie
- Pax: Cheesehead (2.0), Chumlee, Classified (RESPECT), Compher, Copperhead, Erie, Frank the Tank, Fruity Pebbles, Galoshes, Gamecock (RESPECT), Otown (RESPECT), Panther, Popeye, Rootin Tootin, Southpaw (moved), Spinal Tap (RESPECT), Stern, Sully, Tchaikovsky (2.0), The Little Mermaid, Thunderbird, Web Gem, Whatley, Wimpie
- FNGs|Visiting Pax: FNG - Compher
The last three months have been pretty difficult for YHC. I pulled an upper back muscle about ten weeks ago and kept me out of the gloom for about eight weeks – or at least was my excuse to not get up. The sad clown syndrome crept up on me and became more and more contagious. After therapy, time off, and a little medication, YHC was ready to start getting back in shape and back in the group. I started back slowly and was running with Stern one Sunday morning at the Commons in July when he asked me if I wanted to Q in August. Typical response – let me get back in shape first but yes put me down. Thankfully he put me down on the first and I was PUMPED!!! I had the Q juice flowing and was hoping we would have a good turnout in the humidity. The focus was going to be FORM FORM FORM!!!! Clock struck 5:30 and we had a PAX of 24. Here is how it went down:
Warmup:
15 Side Straddle Hops IC
2 Burpees (a late arriving PAX)
15 Good Morning IC
10 High Knees IC
10 Butt KIckers IC
One Lap around the Track – Indian Run
Circle up for Merkins
10 Ranger Merkins
10 Wide Arm Merkins
10 Diamond Merkins
10 Merkins
10 Shoulder Tap Merkins
10 SLow Merkins
10 Hand Release Merkins
Mosey to Rock Pile and grab a rock
20 Hallelujahs
30 Bicep Curls
20 Tricep Extensions
Bear Crawl around the circle back to your rock
20 Hallelujahs
25 Bicep Curls
15 Tricep Extensions
Mosey to Pull up Bar Area and Partner up along softball Fence
One partner lunge to fence and back; other partner planks, LBC’s; Switch
One partner broad jumps to fence and bear crawls back; other partner planks and LBC’s
Mosey to Circle Drive
10 Jump Squats
10 Jump Lunges
10 Mule Kicks
8 Jump Squats – Good form and height on jump
8 lunge squats – great form
8 mule kicks – high as you can jump
Mosey back to Flag
Merkins on knees
7 Diamond Merkins
20 Flutter Kicks
7 Ranger Merkins
15 World War 1’s
7 Wide Arm Merkins
5 SuperMan’s
7 Hand Release Merkins
Great workout and push by all the PAX. After injuring my back – focusing on form more than anything. If you use proper form, you don’t need to do many reps. Great to lead again and enjoyed leading a PAX that worked hard and encouraged each other. YHC will be back out to lead soon.
Ball of Man
All the kids, Chatterbox (Mental Health)
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