Bartman asked YHC to Q the first post launch workout at #TripleS and I gladly accepted.  16 PAX with 3 for EC run gathered at Farmville Middle for some fitness, fellowship and faith.

The Thang:

10 SSH IC

10 Good Mornings IC

10 Don Quixote’s IC

Jennay (respect) knee circles OYO

Jennay arm circles OYO

Jennay ankle circles OYO

10 Merkins IC

 

Mosey to the hill for partner BOMBS

Bear crawl run down up 35 burpees

Crab walk down run up 75 overhead claps

Reverse bear crawl up run down 100 merkins

Reverse crab walk down with 150 LBC’s

Run up and down 200 squats

 

Mosey to the rock pile and grab a rock

Curls for the girls 5 IC and rotate

YHC grabbed a boulder and whoever’s turn it was at that spot had to lead the cadence, kind of an impromptu Q school session. I smell some VQ’s coming soon from this group. YHC spared Tiny Dancer the boulder and took his turn.

 

Indian run to the practice football field for Dora 123 with suicides

100 Merkins with back petal suicides

200 squats with carioca suicides

300 LBC’s with run suicides

 

30 yard sprints with 3 groups slow, medium and fast. Group goes when previous group finishes for 5 minutes.

 

Mosey to island of love for 100 step ups both legs = 1.

 

Indian run back to the flag for Mary.

 

Prayer requests:

Scotty Moe’s Grand Dad

 

Announcements:

A lot going on check the website

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