Intro: YHC took the Q and had prepared a good work out. Showed up in pain and tired from this 10,000 challenge we are doing. So sore but this work out was what I needed. Also met EBERT from Lexington SC so did not want to disappoint our guest.
Weather: 70s and cool , good morning for a work out.
Disclaimer given by YHC
warm-up: Donkoete IC x 15, TTT x15, arm circles OYO, SSH X 15.
Wanted to warm up some sore muscles so we started with Air chair with a hand clap x 15 On Q. a lot of mumble chatter going on during this but a good leg work out.
moved in the upper body warm up ATM’s, Alt shoulder taps On Q x 15 to 10 slow merkins on Q , to 10 fast merkins, did this 4 times.
then to the AL Gore on Q – held down postion 10-20 secs x 15
the YHC instructed the PAX to team up and grab 1 block per team ( trying to confuse them ). problem is that YHC didn’t have a partner so really sucked for me.
We mozied to the BB court and circled up. warming the core up we passed the blocks picking it up from the ground at our side and pulling block to our chest and sitting it back down beside us passing to next PAX member. Completed about 5 lifts each and changed directions.
At completion of that moved all blocks to one side of BB court.
did some Bear Claw 1-2-3 with a slight modification. teams had to complete 200 merkins, 200 LBCs , and 300 squats. As one team member would start to work on that number the other had to bear crawl to the blocks we had set on the other side of the court. When he got there he would carry a block around the tennis court john cosac style. when the member got back to the starting position he would bear crawl back to his team mate and pick up where he left off.
MARY: always save time for mary . we did ;
boat /canoe- on Q 10 reps, Q would call out boat or canoe and Pax would hold a boat position legs out 6 inches sitting up arms out, and canoe which is same seated position and pulling knees to chest and wrapping arms around them.
then we did LBCs x 15 IC
then Hello DOLLY x 15 legs 6inchs on back spread them wide , then bring them in and lift both legs straight up.
then (Summerville calls them thors) I call them American hammer + 1 big boy sit up. x 4 rounds with out stopping do 4 count American hammers and transition to 1 big boy sit up.
Pledge, Prayer, Announcements all complete: lead By Mack
prayed for Malichi wee-w00s nephew who was born and having problems praying for him to heal and recover, TKOs friend, and other people who are sick. and for us as men to be better.
DEVO- Some how Q failed and forgot to do a devo, a lot talk about rucking and building a deck for saggett just slipped my mind. Q will take lashings and do better next time.
Moleskin: good day for a work out. men pushed hard and the mumble chatter stopped during the bear crawl 1-2-3 which is a good sign it was hard enough.
Also Welcome EBert from Lexington SC just stopping in