YHC (VQ) took PAX of 26 into the championship rounds.  Rocky-esque playlist to set the (beatdown) mood. The more you sweat in training, the less you bleed in combat.

The Thang:

5 Rounds For Total Reps in 29 minutes

  • 1 minute Alternating Duck Under Hooks (90 degree rolling squat with hands up!)
  • 1 minute Sumo Deadlift High-Pulls (55/45 lb)
  • 1 minute Box Jumps (20 in)
  • 1 minute Push Press (45 lb)
  • 1 minute Kb swing (70/55/45/35/25/20/10) or seated row
  • 1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. 
The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round.

Short run to the lightpost with 6 minutes to spare and ab exercises at the flag with 3 minutes left. 

FNG Darius Raekwon was game, and mentioned he did his "own thang" in #mumblechatter. Welcome "My Own Thang".


-- Monarch's aunt in the hospital
-- Prayer's for the pregant M's (Show Boat, Punch Out, Tortoise)
-- Charlie Brown's Mom had pneumonia
-- 2 fatalies in car accident, families, first responders
-- MRI results for Punch Out

YHC prayed out


-- Upcoming Q's

Moleskin: Appreciate the opportunity to serve a group of leaders. Yesterday’s devotion reminded me of something and I’ll end with that.. “Commit your work to the Lord, and your plans will succeed.” -Proverbs 16:3


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