July 24th, 2018 By Buckwheat

11 men assembled in the Cox Mill Elementary lot for YHC’s return Q after being on the road for two weeks.  I felt special as @Rib Shack and @Astro Van made celebrity visits.  It was HUMID as all get out this morning.  Fortunately, the rain held off until shortly after we finished our beatdown.  Here’s how thing’s went down:

Mosey, parking lot zig zag, and warm-o-rama:

SSH X15IC

IST X15IC

Tempo Merkin X10IC

Tempo Squat X10IC

Windmill X10IC

CP X10IC

Mosey to rock pile for some strength work:  15 Rock Shoulder Press OYO, 15 Rock Curls OYO, 15 Rock Squats OYO, 30 Rock Press (Chest) OYO, 15 Skull Crushers.  REPEATO this whole sequence.

Mosey to the track around the football practice field.  1 Lap AYG, line up in the order in which you finish.  Partner up fastest with slowest, 2nd fastest with 2nd slowest, and on down the line until everyone is paired up.  Partner 1 runs one way on the track while Partner 2 runs the opposite way.  When/Where you meet up with your partner, stop and do 10 partner throw downs and 10 partner get ups (5 each arm), each partner.  Return to home base and do 25 LBC’s each.  Round 2:  Run to meet your partner for 10 Squirkins and 10 Partner Derkins each.  Return to home base and do 20 WWII Sit ups each.  Round 3: Run to meet your partner and do 10 hand slap merkins.  Return to home base for an ab exercise courtesy of whomever arrived first.  The ab exercise that was called was lunges…..  Pax Mutiny?  Probably.  Round 4:  Run to meet your partner and do 15 jump squats each.  Returned to home base and do 20 plank jacks.

After round four was complete, we took a 10-second walk off so YHC could catch his breath.  #StraightStrugglin today.  Quadraphelia the top of the hill.  Yes, Pax, ALL the way to the top of the hill.

Circle up near shovel flag for Mary:

Low Flutter X15IC

Low Dolly X15IC

Pretzel Crunch X10C

The W X15IC (Blind Date)

Dying Cockroach X15IC (Ty Webb)

Heavy Breathing Moleskin:

1. Thanks for joining me today, men.  It was great seeing everyone again.  #Missedyouguys!

2. It was nice to meet you today, @Peanuts

3. Good effort by everyone today.

4. Per @Forgotten Jelly and @10 &2’s shaming, sign up to Q!

5. F3 Dads is this Saturday, help is needed.  Please get on the Slack channel to offer your assistance.

 

 

---