VQ for YHC today, thanks for all the support from the Pax and inspiration and the example of the Forts Q’s.

Warm Up:

• 25 SSH
• 25 Imperial Walker
• 25 Windmills
• 20 Mummy Kicks

The Thang:

Mosey to the Practice field (through the Mud)

Complete the following 4 times

• Sprint 120 yards followed by (15-10-5-1) squats
• Side shuffle back/football skips (your choice)
• Global Burpies  (15-10-5-1)

Plank until everyone is finished

Mosey to dragons Back

3 sets bear crawls, Merkins at top

Mosey to the Arsenal

Partner up – one runs one works

• Complete 120 of each exercise as a group
• Pull ups
• Merkins (different style every time partner gets back)
• LBC’s

Audible due to time

Abs:

• 20 Machine Guns (formerly butterflies)
• 15 Aqua mans
• 20 Frederic Mercury

COT:

Pray for the injured, travel for the Pax this weekend, and turnout for invergence.