QIC: Miley

PAX: Solo, Boobie, Flat Tire, Vanilla Ice, Vanellope, Waterboy, Apnea


Brisk 53 degree morning at The District. PAX circled up right at 5:30, disclaimer given, and off for a mosey.

Mosey around restrooms, and up to grassy circle by playgrounds.

Warm Up:

Windmills x 10 IC

Tappity Tap Taps x 10 IC

Tempo Squats x 10 IC

SSH x 15 IC

Hold Plank x 10 IC

Hold Side Plank, right hand in air x 10 IC

Hold Side Plank, left hand in air x 10 IC

Merkin x 10 IC

Mosey around ball field to South Parking Lot


PAX line up at West end of lot and do an exercise at each curb increasing in increments 0f 1 for round 1, 2 for round 2, and 3 for round 3. – 10 curbs total

Round 1: Burpees

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 – 55 total

Round 2: Monkey Humpers

2, 4, 6, 8, 10, 12, 14, 16, 18, 20 – 110 total

Round 3: Flutter Kicks (Easy Way)

3, 6, 9, 12, 15, 18, 21, 24, 27, 30 – 165 total

Quick sip then to the building for Shoulder Taps and Side Slap

All PAX line up with Balls to the Wall:

Shoulder Taps x 10 IC

Side Slaps x 10 IC

After, everyone grabbed a spot at the benches for 3 sets of:

Dips x 15

Step Ups x 15 (Hard Way)

Derkins x 15

Quick sip.. during which there was some smack talking from Vanilla Ice saying he could beat Vanellope in a race, so YHC decided it would be a good opportunity for some sprints.

At the South Parking Lot:

Everyone grab a partner for 50 yard sprints

Round 1 – loser does 5 burpees

Round 2 – winner does 5 burpees (YHC didn’t let PAX know until Round 2 was finished)

Round of Bruce Lees finished off the beatdown



Prayers for everyone battling with Covid

Praises that Apnea had great test results with his company wide Covid tests

As always, it’s an honor to lead such great men. No other way I’d rather start the day.