April 15th, 2017 By Alcatraz

Since no one had signed up to Q by 9:30p on Friday, YHC decided take the slot as mostly an extra incentive to just show up.  Shovel flag planted, disclaimer given and mosey began to…

WARMARAMA:

• SSH x 19
• IST x 17
• Mountain Climber x 15
• Cotton Picker x 14
• Merkin x 11

Mosey to picnic shelter

THE THANG:

6 stations of 4 exercises with single count reps – sets of 10, 15, 20, 15

Chest/Triceps

• Dip
• Incline Merkin
• Derkin
• Hold Half Derkin

Mosey to parking lot

Upper Abs

• Mason Twist
• LBC
• The W
• Dying Cockroach

Mosey to rock pile and line up on side of road.

Biceps

• Full Curl
• Lower Half Curl
• Upper Half Curl
• Hold Half Curl

Legs

• Squat
• Jump Squat
• Lower Half Squat
• Hold Half Squat

Back/Shoulders

• Bent Over Row
• Overhead Press
• Forward Raise
• Hold Forward Raise

Mosey back to ab zone

Lower Abs

• Reverse Crunch
• Low Dolly
• Rosalita
• Low Flutter

Lunge walk back to picnic shelter for sets 15 and 20.  Stayed in the parking lot for last set of 15.

MARY:

• Pretzel Crunch x 15

COT and BOM!

THE MARKED MOLESKIN:

1. Great work today by the PAX!
2. Welcome FNG – Evan!  Nice EH @Pavarotti.
3. The name of the backblast is because a dog that was being walked decided to mark @Disaster’s rock during the set of 20.  And for those of you who wondered what “B****” stood for it was “Buddy”.  Get your minds out of the gutter!
4. Much love to my F3 brothers this Resurrection Weekend!

Always an honor to lead the PAX!

Highlands, Skywalker, Tradition

---