September 10th, 2018 By King Louie

Having been thinking about a Q recently, focusing on the main power movements, YHC had been thinking of signing up to Q for the past 2-3 weeks. 2 Mondays ago someone else had already signed up, and last week was Labor Day. So over the weekend YHC noticed Monday was still free and signed up for it. Unknowingly, this Q was stolen from Pongo who @Guiness had posted was the Q on Saturday! As soon as 5:30 rolled around YHC immediately announced the time and the Q (confusing @Pongo, which also confused me as to why Pongo was confused). 2 Pax still needed to get bells so we assumed the position of the plank. Upon their return we set out on a quick mosey, followed by warmorama:

SSH x 20
IST x 15
Merkins x 5
Cotton Pickers x 10
Windmill x 10
Merkins x 5
Mountain Climbers x 5
Merkins x 5
Arm Circles (@Major Pain’s house de-decorating)
Michael Phelps (or Huggies, as @Guiness said he calls them)
Merkins x 5
Hip Flexor Stretch (lunge w/ twist)

Back to the bells, and instead of working out with them, we took them on a journey to the pull up bars area.

The Thang:
Station 1: KB Chest Press x 10
Station 2: Goblet Squat x 10
Station 3: Pull Ups x 5
Station 4: KB Swing x 10
Station 5: Shoulder Press x 10
Run across the parking lot and back.
REPEATO

Mary:
Russian Baby Crunch: x 20
Freddy Mercury x 15
Knee Raises x 5
Knee Twist Raises x 5 each direction
Reverse Crunch x 10
Pretzel Crunch x 10 each side
Homer to Marge Medley

Thanks for letting me lead. Sorry about the burglary, @Pongo. Too bad I can’t attend the Q you’ve now taken / been given for Friday! Old Glory tomorrow. Men’s Breakfast and pre-food beatdown this Saturday!