YHC signed up to Q at the boneyard for two reasons; to hold myself accountable to posting and to hold the Q for a potential visiting PAX. 530 arrived with an FNG but no visiting PAX, so YHC pulled some ideas to the forefront, disclaimers and core principles given before starting the sweat fest.
The Warm-Up:
- SSH- 20(IC)
- Windmill- 10 (IC)
- Frankenstiend- 10 (IC)
- Tappidy Tap taps- 10 (IC)
- Mosey to the school yard
The Thang:
- Lower leg lifting
- 3 rounds
- 15 calf raises
- 25 shin raises
- 1 mosey around the parking lot
- 3 rounds
- Compounding Suicides
- suicides + increasing burpee (starting at 1)
quick 10 count
- Mosey to the workout station
- 4 sets: 10 reps each station, except for pulls which was 5 reps
- pull ups, BBS, squats, dips, rows
- 4 sets: 10 reps each station, except for pulls which was 5 reps
- Mosey back to the boneyard
- 10ish minutes of yoga
COT:
- Named Batboy
- Challenge yourself
- Look to slack for 2nd F and upcoming 3rd F events
- Prayers for those DR, sick/recovering, have something on their mind.