MIA Q

YHC has been out of pocket for a few weeks……travel, work, life…..and I was exited about being on Q again.  I always work harder when I Q.  I knew that since I have been MIA (and eating and drinking) that any workout would be a tough one.  I wanted to give the guys that are doing the push up challenge an opportunity to get a head start on the day.

Warm Up

15X Good mornings, 15X Sidestraddle hop, 15X Plank jacks, 15X Man climbers, 5X Slow merkins

 The Thang

Run 1/2 mile (around circle back to rock pile)

Get rock from rock pile

30 rock curls-20 Merkins, 30 Chest pulls- 20 Merkins, 30 Overhead Press-20 Merkins 

20 Count

20 rock curls-10 Merkins,  20 Chest pulls- 10 Merkins, 30 Overhead Press-10 Merkins 

20 Count

10 rock curls-5 Burpees,  10 Chest pulls- 5 Burpees, 10 Overhead Press-5 Burpees

Run to wall by ball fields for:

20 irkins/20 dirkins

40 step-ups 

Run to Shelter for:

Snake on the picnic tables (Pax lines up single file line and steps up and over picnic tables and turns back….and repeats)

20 irkins/ 20 Dirkins.

Back to the flag for Mary and Burpees (thanks San Fran)

After being out for 2 weeks I could tell that my energy level and attitude had weakened a bit.  Not only is F3 good for me physically but also psychologically.  I also appreciate the fellowship and being able to lead the PAX throughout the workout and taking us out in prayer.  Thank you guys for allowing me to Q for you!!

 

Prayers

Traveling Families

Steamys Recovery

King Pins daughter Liza (sp) and her finger.

 

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