Intro: YHC took the Q and did some research to change things up a little. No dora, no coupons, just straight a** kicker. Used F3 site Exicon work outs and combined some good stuff.
Weather: 70s and super humid, did I say humid like sweat at warm up humid.
FNGs: non (sad face) EHs are in progress daily
Disclaimer given by YHC
warm-up: arm circles OYO, planks with an arm raise at 30 secs, TTT x 11, SSH x 14 short run around tennis court to warm the legs.
4×4 burpee’s ( start in the up position, drop to plank like a burpee but do 4 push ups on Q, then do 4 mountain climbers IC, and return to up and jump position. ) this x 4
Agassis – basket ball court suicides.
Akien Legs- Squats x 20 on Q, 20 box jumps on Q, 20 lunges IC, 20 split jacks IC.
Agassis- basket ball court suicides
Shoulder taps- Merkins (start in plank do 1 merkin, then right hand tap left shoulder, then left hand tap right shoulder, then do a merkin) x 10 .
agassis- basket ball court suicides
Broad jumps (leap frog)- line the PAX up in a line across basket ball court about 3 feet apart starting in plank, last man stands up and jumps over every man. While being jumped you do a merkin until it is your time to jump. Last man in line finishes out the series.
Repeat — We made it through 2 times. On the board jumps kept going until made it around entire basketball court.
6 mins of Mary: American hammers + 1 big boy sit up X 16 . (do American hammer IC and when you hit 4 do a big boy sit up, then return to American hammer) don’t stop in transition. then flutter kicks, WW1 sit-ups, and again with American hammers +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, prayed for Debbie Macks mom for her up coming surgery, prayed for futuramas friend and cancer melanoma.
DEVO- Used same devo from day before , because want to share it with more people. Talked about humility and how it is important in life to have that. How I would rather give a million away then get a million because of happiness it brings other. How it isn’t wrong to want accolades at work but remember that your men and women that work for you are looking for the same. If you see some one working hard and not getting recognition then reach out and give it. Living through humility is so much more than living for greed. Doing things for people and not expecting things in return. Q is not innocent of any of this but tries to do his best and remember to us humility in all things.
Moleskin: This was a tough work out, at one point close to the end had to have someone count the last few reps. The Q kicked his own butt today, the PAX had a lot of mumble chatter about it. Also the YHC struggled to count today , missing numbers ending early on the sets. Called out wrong work out a few times too. Just one of those days for sure. It was one I would use again for sure.
Also Free bird welcome to the area from Charlotte NC>