3 of us were going to tri-Q this workout this week, but CakeBoss was called in to Q Varsity and CSPAN was called in to Q The Swamp.  That left YHC to plan something more than a workout.  Pain was promised and pain was delivered to the 5 willing souls that descended upon The Hive this beautiful Friday morning.  No FNG’s, so a form of disclaimer was given and off we went.

THE THANG

Moseyed a lap around the Parking Lot with buttkickers, high knees, karoake, and skips.  Circled up by shovel flag for warmup of SSH x 15, IW x 15, Windmills x 15, Moroccan Night Clubs x 15.

Grab your bell and mosey to the the stadium entrance and at the base of the hill.  5 laps of run up the hill with the bell to the first speed bump, do 10 squats, leave bell and run to the next speed bump, do 10 merkins, run back down collect bell and go to where we started and do 5 bicep curls on each arm.  After 5 rounds, LBC’s until the 6 is in.  Next round was 15 deadlifts and 15 upright rows at the start, run to first speedbump, do 5 burpees, run back down to the start. 5 rounds of this as well.  Once finished, plank until the 6 is in.  Mosey back towards the shovel flag but stopping at each lightpost along the way.  First light post -10 plank rows each side, second 10 shoulder presses each side, third light – 20 overhead triceps extesions.  Repeat sequence the next 3 light posts.  Do all three exercises at the last light post then sprint to the baseball field and back.  Finish the workout with plankarama at the Shovel Flag.

COT and BOM

Announcements – Monday Convergence at FMHS, Thursday Thanksgiving convergence at the Ranch (Springfield Elem/Middle), and working on New Years Day CSAUP.  Christmas Party.

Prayers – Stang mentioned Apache’s friend that lost their 21 year old daughter Candice to cancer.  Prayers to that family and all families dealing with cancer and other illnesses.  Stang with a strong lead prayer.

Moleskin – Even as Site Q for the Hive it”s always an honor to lead this group on Friday morning.  It’s so easy to make it through the week and decide to take Friday off or take it easy on Friday.  I know these guys pushed hard today and completed everything that was asked of them to get better.  Not a lot of mumblechatter during the workout, but plenty afterwards.  Proud of this group and proud of these men.  Till my next Q, get after it and get better!!!