While the MQ was at work early slaying the dragons of Big Grocery, YHC took a pax of 5 on a quest to become a dragon slayer.  

0530 the pax is fully disclaimed

Warmorama:

• SSH x 10 ic
• IST x 10 ic
• Windmill x 10 ic

The Journey:  mini-ladder of 10/15/20 reps of an exercise with running the parking lot between each step of the ladder, and then an exercise between each set.  Then a mini-mary for a break and back to repeato.

• Curls 10 / run / 15 / run / 20 / run / merkins x 10 ic
• Skull crushers 10 / run / 15 / run / 20 / run / merkins x 10 ic
• Squats 10 / run / 15 / run / 20 / run / merkins x 10 ic
• Overhead press 10 / run / 15 / run / 20 / run / 45 second plank
• Mary:  Low Flutter x 15 ic, Low Dolly x 15ic with some holds in between
• Curls 10 / run / 15 / run / 20 / run /45 second plank
• Lawn mowers each arm 10 / run / 15 / run / 20 / run / quiet Q 10 count
• Clean & Jerk thing each arm 10 / run / 15 / run / 20 / run / quiet Q 10 count
• Mary:  Homer to Marg to Homer to Marge, Rosalita x 10 ic, LBC x15 ic, Freddy Mercury x 10 ic
• Mobility moment with Enron:  down dogs, cross leg over, pigeon, repeato other side, IT band stretches

COT happened

Dragon’s dead carcass moleskin:

• may have just been the fire-breathing dragon but 49 degrees sure felt a lot warmer today.
• good to meet GinNJuice.  What a name — first concert was Snoop!
• good to see TinyDancer as he is back out regularly now after a hiatus with a newborn.  Crushing all the workouts.
• did this workout about a year ago when Shadow was less than 1 month into F3.  He was smoked that day. Didn’t even break a sweat today.  Awesome to see.
• good job by Enron.  Slinging a heavy 40lb bell.  Also modifying to protect a knee injury