12 PAX joined YHC for a Wednesday beatdown in a comfortable, yet humid Davis Park. Sofa originally had the Q but wanted to support the 3Peat VQ at Pool Party, so YHC picked up the Q yesterday afternoon. With the IPC starting next week, YHC pulled out an old Q that would be a good warm up for the IPC. PAX were encouraged to consider what motivated them. About 30 minutes into the Q, I overheard 50 cent Jr begging Dollar Bill to leave early as it was too much for him. After incessant begging, Dollar Bill finally honored his request. A legally air tight disclaimer was given, and we were off.
5 Burpees OYO
SSH x 10 (IC)
Reacher x 10 (IC)
Toy Soldier x 10 (IC)
Hilbilly x 10 (IC)
Squats x 10 OYO
Michael Phelps x 10 (IC)
Arm Circles both ways x 10 (IC)
Merkins x 10 OYO
The Thang (Thanks for your patience here fellas, I didn’t explain very clearly at first)
Partner up to help break up the reps and run. Pax 1 starts out running a full lap of front parking lot, Pax 2 starts out with the exercises. Each PAX is responsible for their own reps (so not a true partner workout).
Each round every PAX ran two full laps of the parking lot, while doing two rounds of work.
Round 1: Block work
25 Overhead presses
Round 2: Legs
15 Squats (block optional)
20 Lunges (counting each leg)
25 Monkey Humpers
Round 3: Chest
10 Hand Release Merkins
20 Wide Merkins
25 Alternating Shoulder Taps (counting each shoulder)
Round 4: Abs
10 Big Boy Sit Ups
15 Hello Dolly
25 Flutter Kicks (counting 1 leg)
Repeat Rounds 2 and 3.
Total mileage: 1.9 miles with some good strength work mixed in. Solid work by all.
PAX were encouraged to find something that motivates them then ride that motivation to get good work in. For YHC, being healthy for my family and running races is my motivation. What is yours?
2f- Hat Trick/Travis Manion CSAUP on 9/12. See slack for more info. Aquaman got mudgear to reopen the shirt sale for Jacksonville. See slack for deets.
Prayers offered for injuries, job transitions, and job searches.