YHC had the honor of an invite to the Pantheon…an AO I last visited for a brutal #BlackDiamond.  So….toughness is all I know at this site and the PAX delivered again. It went a little something like this…

Mosey around the child drop-off loop with a series of 1) High knees; 2) Butt kickers; Skip Jumps.

After the dynamic warm-up, we circled it up and did the following:

1. 25 SSH
2. 10 SLOW Squats – hands to the floor
3. 10 SLOW Merkins
4. 10 IW
5. 5 SLOW windmills

Mosey to the bottom of the amphitheater

1. 10 Prison merkins OYO
2. Sprint up hill / Jog down x5
3. Backwards bearcrawl up the hill with 5 burpees at each level (Crowd pleaser)
4. Crabwalk back down the hill (Al Gores at the bottom until the 6 comes in)
5. Mucho Chesto series – 10 Merkins, 10 Diamond merkins, 10 Wide-arm Merkins

Mosey to stairs in back – partner up on the way over:

1. Wheelbarrow up the stairs, jog down and flapjack x2
2. 10 Burpees OYO
3. 25 LBCs as a rest

Short Mosey to back of school:

1. Peoples chair – arms up 10 count, arms out 10 count, 6″ lower arms out 10 Count
2. BTTW series – 45 degrees 10 count, walk it up to full BTTW for 10 count, walk it back down to 45 degrees and knock out 10 merkins
3. 5 burpees OYO

Mosey down to longer set of stairs – down and back x2 doubling up on the second time up.

Mosey to front of school with a stop for 5 Burpees OYO

1. 10 Incline Merkins
2. 10 Durkins
3. Mucho Chesto series again (as above)
4. 5 burpees OYO
5. 10 SLOW squats – hands to the floor
6. 5 Prison merkins
7. 25 Freddie mercury (as a rest)

Mosey back around with some high knees, butt kickers, skip jumps and backwards run.

COT

CSPAN was kinda light headed at this point so the announcements were at a minimum but we had reminders for F3 Dads this Saturday as well as the WWL sausage-only 2nd F.

Several prayers and praises were lifted up including message of people overcoming and perservering through various ailments and set backs in there life and well wishes and thoughts for Tatanka with his move to Florida.  CSPAN had regained his breath at this point and took us out with the good word.

Again, I GREATLY appreciate the invite to Q at this AO and the hard work that the PAX did through a warm and muggy morning. #ISI #HIM #GetBetter!