YHC showed up at Arsenal to an eager PAX awaiting a VQ beat down from the “Man of Steel” Clark Kent. However, much to their dismay they were left without a hero this AM. Rather than Kryptonite, it was a near due M that pumped the brakes on his appearance. Let’s all be honest…What the M says, usually goes. YHC had some adequate porcelain time in the AM to formulate something other than 45min of marry as an audible, and here it was:

Warm-Up

• Mosey a half loop around the launch lot and into the bus parking lot
• Circle up for SSH x 25/LSS x 10/Imperial Walker x 15/Merkin x 10/Mountain Climber x 15/Windmill x 10
• Mosey to the playground

The Thang

• Partner up
• Partner 1 runs lap on playground track/Partner 2 doing pull-ups (flapjack)
• Freddie Mercury(x15), Flutter (x15), WWII situps (x15)
• Partner 1 runs lap, Partner 2 alternating dips and merkins while waiting on P1 (flapjack)
• Pistol Crunches Right Leg (x10), Left Leg (x10), 6inch LBC (x5)
• Intervals (20sec tempo, 10sec recover) turbo leg ups right, turbo leg ups left, full box jump (x3)
• Mosey over to practice field swamp and partner up again
• Partner 1 40yd dash, back pedal back to Partner 2; Partner 2 doing merkins (flapjack) x2
• Rinse and repeat 40yd dash/back pedal set
• Dragons back – P1 Sprint up/P2 Donkey Kicks (flapjack)
• Dragons back – P1 Backpedal up/P2 Donkey kicks (flapjack)
• Squeeze in some People’s Chair, 10 count by each PAX
• Mosey Jailbreak back to COT courtesy of Heisman

Moleskin

• Great work by the PAX that showed up, there is always plenty of ground to cover at the Arsenal
• Bourne – great to see you out, thanks for keeping the mumble chatter going for the entire 45+ minutes. Definitely added a great element
• Big Papi – strong work on the 40 yd dash and back-pedals, getting quicker and quicker. Also congrats on the VQ @ Independence. I could tell he wasn’t happy after we finished Dragon’s Back back pedals and I said “and next”
• Ringer – dominator of the hill sprints and 40yd dash. Also brought us something new and brutal during the People’s Chair on the wall (over-head cliff hanger with legs straight out) I’ll let him come up with a name for that brutal as hell position.
• Heisman – awesome to see you on a weekday sir. Definitely brought the fresh legs for the Dragon’s Back backpedal and a blazing jail break run to COT
• Dark Roast – solid leadership to push One-Stop as he continues to work and get better during his 2nd post. Stuff like that keeps them coming back and getting after it again.

Definitely my favorite site to Q. Speaking of Q’s, we need some HIMs to step up and lead on Thursdays (Arsenal) and Saturdays (Reservation). STEP UP!

Over and Out – General