On a comfortable morning at the Crow’s Nest, 4 brave Pax joined YHC for what I planned on being a fun but grueling workout.  Lately, the Q’s have been incorporating sports in the workout’s and being that in the book “Freed To Lead” it suggests that you borrow ideas and try to make them your own, I would follow this time tested formula.

I started the workout with a quick 5 Donkey Kick’s to get the Pax’s attention and then we mosey’ed on over to the COP area that is in one of the many parking lot’s in the Crow’s Nest.

I had ascending Donkey Kick’s to accompany the 10 warm up exercises starting with 1 Donkey Kick to 10 Donkey Kick’s after the final exercise.

10xSSH

10xSunGods-fwd and reverse

10xWindmill

10xCherryPickers

10xImperial Walkers

10xLSS

10xPlankJacks

10xHook/Hook, Uppercut

10xMountain Climbers

Plank Hold-10 second each Pax around the circle

The Thang

We then mosey’ed on over to the main event.  Unfortunately, since we only had 5 Pax on hand, my plan on playing a match of F3 Ultimate Frisbee landed with a dud so I had to Omaha.  I started us out just tossing the disc around while I tried to figure out what I was going to do and then when I saw one of the Pax drop the frisbee I figured there should be a punishment for dropping said frisbee.  We then just kept tossing around the disc and every time a Pax member dropped it(or there was a mis-throw) we had to do an exercise.

1st Drop-10 Burpees

2nd Drop-15 ‘Mericans

3rd Drop-20 Single Leg Squats (10 each leg)

4th Drop-25 LBC’s 

5th Drop-30 Plank Jack’s

6th Drop-35 Single Leg Flutter Kicks

7th Drop-40  Thrusters

8th Drop-45 Bomb Jacks

Final Drop-50 Curb Dips

With 15 minutes on the clock we mosey’ed on over to the pull up station and did Jack Webb’s with an ascending pull-up/squat combo.  Nemo was not pleased, and at the end we were all doing cheat pull ups.  We then mosey’ed on back to COT where we has 3 minutes of Mary(or Ab Lab as some call it).

Peg called out 12 Big Boy Sit Ups OYO

Nemo had us do 10xBox Cutters

Respectable Olaf has us do 20xFreddy Mercury’s

Wolverine had us Do 10xAmerican Hammer

I ended the workout with a Honeymooner/Down Dog combo

Observation/Prayers/Praises

Prayed for injured Pax members and discussed Bolt’s idea for a Sunday morning trail running AO at 7 Oaks.  Till next time…