A beautiful morning for my first Q at the new Crow’s Nest deep in Lake Wylie.  It’s also the closest AO to my house so I was able to set up the night before.  I warned the attending PAX to bring gloves, but my P200 brother Peg still couldn’t find his…lucky for his white collar hands (like mine) I brought several extra pairs.

We had six men ready to roll at 5:15am, gave the disclaimer (including a modify if it’s too dangerous for you) and we started out.

Light jog to the north parking lot with a dynamic warmup including,

High Knees – Butt Kickers – side shuffles – toy soldiers

COP

20 SSHs – 20 MNCs – 15 IWs – 8 Abe Vagota  Windmills – 10 Merkins – 20 Mountain Climbers – 15 Plank Jacks

Small mosey to the hidden big old white board with some cider block coupons.

Partner Up

1 PAX will use the cider block for an exercise while the other partner does exercise #2, then rotate

Exercises were:

20 Curls –> Flutters

20 Overhead Presses –> Calf Raises

30 Bent Rows –> Squats

30 Durkins –> LBCs

10 Man Makers –> American Hammers

20 Tricep Ext –> Lunges

30 Irkins –> Rosalitas

30 Squats –> Imperial Walkers

The men did such a good job we got to do the whole rotation twice. Lots of good mumble chatter and sharing from Peg about Childrens Attention Home, YHC about G-Fit and Flux about the BrewRuck 002 from this weekend.

We moved over to the wall of the school to do:

Wall sits while each PAX did 5 Merkins

BTTW 30 count

Wall sits while each PAX did 2 burpees

We went back to the cinder blocks, grabbed one for the walk back to COT and the PAX changed holding positions when I called for a switch.

Back to COT for Announcements

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Spring is here, start EHing the guys back out!

Happy to start my day the right way,  and a big shout out to Flux for leading this new AO in Lake Wylie!

An Honor to Lead…

-Royale