November 9th, 2021 By Kojak

On day 2 of YHC’s Iron Q 9 studs joined me in the gloom at Hickory Ridge.  YHC purchased some more blocks to add to the pile so the PAX would break them in.  The clock hit 0530 so off a moseying we went.  This is how it went……

 

DISCLAIMER

 

WARM-UP

SSH x 15

Hillbillies x 15

Toy Soldiers x 15

Penny Pickers x 10

Arm Circles

5 Hand Release Merkins between each of the above

 

THE THANG

Grab a block and partner up.  P1 does 10 Murder Bunnies while P2 starts on the following exercises:

50 Burpees

100 Jump Squats

150 Crunchy Frogs

The partners flapjack and keep this rotation until all of the reps and exercises are done.

 

Next continue the above flow but replace Murder Bunnies with 10 lunges per leg and the exercises with the following:

50 Hand Release Merkins

100 Goblet Squats

150 Flutter Kicks with block(each side)

The partners flapjack and keep this rotation until all of the reps and exercises are done.

 

3 rounds of 10 Derkins, Dips, and Incline Merkins.

 

MARY

Low Dollys x 15

Freddie Mercurys x 15

Box Cutter x 15

 

Count-off and Name-a-Rama

 

ANNOUNCEMENTS

–Mt Afton Challenge January 8th so keep an eye out for details.  Get ready to support our Afton brothers.

 

PRAYERS/PRAISES

–For the PAX running the Charlotte Marathon Saturday

–For JD’s son making it home safely after having a seizure while in Florida

 

COT

 

MOLESKIN

–Big props to the Respects that have been showing up this week.  The Respects outnumbered us non-Respects today and were pushing us youngsters the whole time.

–Much less hate from our resident Beauty Queen today for the younguns.  Not a good look for him anyway.

–Great to partner up with Deadhead and he was killin’ it even after knocking out over 20 miles this past weekend.

–Good to have Koozie back out and getting the knee stronger.  Luckily wasn’t too much running involved.

–Gamma, JD, Tartar, and Banjo Boy are 2 for 2 for YHC’s Iron Q coffee challenge

Harrisburg, The Ridge

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