*also in attendance Watson(Bam Bam's 2.0)
25 strong showed to witness YHC's first Q. It has been 8 months since I began this journey and today was my chance to step out of the darkness and into the light(actually there still wasn't much light). If you didn't show up, this is what you missed…..
WARM-O-RAMA
Mosey thru the parking lot with high knees, butt kickers, and Carioca, then circled up.
- SSH x 20 IC
- IST x 15 IC
- Cotton Pickers x 15 IC
- Toy Soldier x 15 IC
- Arm Circles
THE THANG
Mosey to Monkey Bar Forest and Partner up:
- Partner 1: Across Monkey Bars
- Partner 2: Grab a CB
- Curls x 15
- Squats x 10
Flip/Flop (Repeated 3X)
Mosey to the pull-up bars with Partner 1 carrying CB
- Partner 1:
- 10 Blockees descending by 2 down to 2
- 2 pull-ups ascending by 2 reps up to 10
- Partner 2:
- 10 pull-ups descending by 2 reps down to 2
- 1 Blockees ascending by 2 reps up to 10
- Plank til all PAX finish
Mosey to the wall at the back of the Church
- People’s Chair
- Air presses x15
- Balls to Wall 30 sec
*Repeato
Mosey back to CB w/ Partner 2 returning CB to Forest and the rest of the PAX Lunge walk to start for MARY
PAX call MARY
- LBC x25 IC (Smash)
- Low Flutters x25 IC (DonHo)
- J-LO's x25 IC (Amen)
- Mason Twist x25 IC (Tiramisu)
?RECOVER, RECOVER
?MOLESKIN:
DonHo, thanks for the opportunity to Q The Foundry. Love this AO, so many fun things to do. It's truly an honor to lead such a fine group of men. I want to thank the PAX for the support and hard work today, and not busting my balls when I tried to confuse everyone at the pull up bars. Special shoutout to my CC brothers: I couldn't do it without you guys by my side pushing me day in and day out. Thanks for the constant encouragement and motivation to help me be the man the guy up top wanted me to be. Enjoyed it guys.
Eeyore