So, it had been a bit over a week since YHC had been out in the gloom as I’ve been nursing a shoulder.  However, the calling came to lead at one of my favorite AOs so I shunned the #fartsack and got after it.  Clowncar traveling with CSPAN has given me a good idea of what that particular #HIM loves to hate during workouts.  Also, there were a lot of PAX who were getting in that BRR extra-credit by running to the workout which also adds a little Q-centive…..the Weinkie made itself.

VQ Warm-up by Axl

• Started off with a mosey that included some high-knees, butt-kickers and karaoke – this was unplanned between Axl and YHC but worked perfectly to get those legs stretched out.
• Circle up and go through some of the standard warm-up exercises and then the hand off.  Great work, Axl.

The Thang

• Quick mosey over to the amphitheater where the Pax would get to work those stretched out legs. Line up at the bottom of the amphitheater and get after it plyo/tabata style.  Each exercise is done AMRAP for 90 second.  Then a 30 second rest…and by rest, I mean run to the top of the amphitheater hill and back down.  We managed to get through 2 rounds of the following before moseying back to COT.  Here is what the Pax endured:

1. Burpees…always burpees;
2. Tuck Jumps w/ Back Fly movement (CSPAN favorite – again….his “modifications” would make the water aerobics crowd scoff)
3. Broad Jumps
4. Bent Over Side Tap Hops – get in squat position and stay there while doing a version of the unholy love child of SSH and WM.
5. Single leg jump rope
6. Mak Tar Knee Ji
7. Power Jumps – basically a tuck jump but you slap your knees (CSPAN….)

Announcements and prayers/praises then the BOM take-out.  Great stuff and always an honor to lead.  Thanks again for the Qvite and for Axl stepping up to VQ the warm-ups.  Aye!

Moleskin

• Great work by all today and glad to have Flacco back in the gloom…although I thought we had lost him at one point.
• Also, a shout out to my man Apache for crossing the river and bringing it to the gloom like only he can!