Importing Reps = Exporting Leakage

YHC got to VQ First Aid.  11 pax showed up at a very gloomy AO and we got started.

WARMUP

SSH IC (15), Good Mornings IC (12), Small & Big Arm Circles

THE THANG

-Mozy over to Minges Meadow for a series of 11’s.  Merkins and Squat Jumps.  Chill Cut 6.

-Mozy to baby hill behind Minges and in front of tennis court.  Then found a partner.

-Pax A bear crawled up hill and ran back while pax B AMRAP WWI’s.  Switched repeat.  Everyone did 3 rounds.  Exporting leakage.

-The next exercise with partner consisted of pax A running up hill and reverse bear crawling back down.  Pax B AMRAP’d LBC’s.  Switched repeat.  3 rounds.

-Pax then mozied into the tennis court.

-Staying with partner, pax A did wall sits while pax B did a backwards run to the far end of the court then AYG back in a forward motion.  Switch repeat.  3 rounds.

-Next 3 round session pax A did BTW while pax B did AYG to end of court and back.   Exporting arm failure.

-Mozied out of courtroom and over to Mount Murphy.

-Still working w/our partner pax A did AMRAP at alternating shoulder taps while pax B ran 2 laps on Mount Murphy.  Switch repeat.  3 rounds.  (What was I thinking)

-Mozy to the flag and couple of minutes of Mary.

-Done.

COT

-Continuing to remember Bed Pan’s dad

-P-Doc’s friend cancer

-Prayer and praise for Greenville Little League

Moleskin

-Continued to promote the giving campaign and upcoming capital ruck event.

-Thanks to the F3 pax who shared in YHC VQ.