YHC took the Q on a brisk morning at The Deep for a pre-QSource beat down.  One hour workouts challenge even the toughest Pax; I’m pleased to report the 8 who joined me were more than up to the challenge.  Here is how it went down:

Warm-o-rama

• We began with a comfortable 1/2 mile mosey around the OMS parking lot to the back of the school
• 10 Windmills IC
• 20 SSH IC
• 15 Imperial Walkers IC
• 10 Merkins IC
• 10 Low Slow Squats

The Thang Part 1

• 100 yard long suicide course with 5 squats at every marker (8)  on the way down; sprint home
• Same course, alternating lunges and bear crawls for mode of transport, with 5 merkins at every marker

The Thang Part II

Mosey 1/2 mile to the track at the elementary school.  On opposite sides of the track, about 200 meters apart there were two stations:

Station 1

• 30 SSH – Single Count
• 20 Flutters – Double Count
• 15 Werkins
• 15 CDDs

Station 2

• 15 Jump squats
• 10 Burpees
• 20 Nolan Ryan’s (10/side)
• 25 LBCs (single count)

Rinse and Repeat once

The Thang part III

Partner beat down; partner runs 100 yards and back while other works the list; adding the counts until finsihed:

• 100 Lunges -Single Count
• 75 Diamond Merkins
• 75 Bobby Hurley Squats
• 75 Carolina Dry docks
• 75 Crab Cakes
• 75 Werkins
• 75 Monkey Humpers

The Thang Part IV

• Mosey to the back of the elementary school
• round one, alternating 5 big boy sit-ups and 3 pull-ups until completing 25/15
• round 2: 5 squats and 3 pull-ups until completing 25/15
• 2 minutes of Mary: Freddie Mercurys, Crunch Frog,  American Hammer

Moleskin

We kept it short in anticipation of getting together for our first Q-Source discussion on Language.  Reminded Pax about the Yeti and to read the newsletter.  Gave thanks to the Lord for the ability to gather; lifted prayer for healing for injured pax and sick kids.  Always and honor to lead.

Aye, Wolverine