A strong PAX turnout, aided by a convergence from Hollywood (TY Toby), helped YHC cope with hitting the big 6-0.  It was a little warmer than expected for the mid-January gloom, but just in case anyone was feeling cold, we got to work promptly at 5:30 and kept things moving.  Here’s what went down:

Disclaimer, with an added release of responsibility for the Q due to old age and bad hearing.

Warmarama:

  • SSH x 30 (60 IC)
  • IST x 10 (20 IC)
  • Toy Solder x 10 (20 IC)
  • Long Snapper x 10

Mosey once around the parking lot, while doing 30 high knees, 30 butt kickers, 30 left leg led side steps, 30 right leg led side steps.

The Thang:

Grab a block and line up and perform the following:

Part I – 10 rounds

Rd 1 through 3, each round:

10 curls IC (60 total)

10 squats IC (60 total)

10 glute bridges IC (60 total)

 Rd 4 through 6, each round:

10 shoulder presses IC (60 total)

10 BO rows IC (60 total)

10 chest presses IC (60 total)

 Rd 7 through 9, each round:

10 skull crushers IC (60 total)

10 dead lifts IC (60 total)

10 lawn mowers, each arm OYO (60 total)

After each round, jog 30 yards down and 30 yards back (60 yds total), and at the turn around, perform 6 reps of:

Rd 1 – mericans

Rd 2 – diamond mericans

Rd 3 – wide mericans

Rd 4 – air squats

Rd 5 – jump squats

Rd 6 – Apollo Onos

Rd 7 – WWII

Rd 8 – Mountain Climbers

Rd 9 – Dead bugs

 

Rd 10

Farmer’s carry block in right arm 30 yards, perform 6 burpees, farmer’s carry block 30 yards back, and return blocks.  Mosey to the wall.

 Part II – The Wall

60 sec wall sit,

Land the plane  x 15 IC,

Touch them heels x 15 IC

Recover

Repeato for 2 x 60 sec wall sits, 60 total LTP, 60 total TTH

 

Part III – The Core

10 Freddie Mercury’s IC

10 Box Cutters IC

10 LBC’s IC

Total of 60 ab exercises

 

15 Low Flutters IC

15 Suzanne Somers IC

For for a final 60.

Namorama:

YHC had a problem with the video recording and lost half of it (a senior moment), so if I missed your name, let me know and I’ll add you.

Announcements:

Mount Afton Challenge this Saturday

Drebin will be organizing another trip in February to help Helene recovery efforts in WNC (Man of the Year, working on a repeato –awesome work Bro!)

Beave will share information, when available, on volunteering opportunities to help rebuild the “Pancake Chuch” at EZ30 on the BRR route

Christina Latini Memorial 8K – March 22

Christmas party in December (thank you Frogger)

Turncoat needs a Q for TMO the next two Wednesdays

Get your will/estate plan done!

Stray led us out with prayers, including for parents of PAX.  Thanks Brother, beautifully done, as always.

Doughnuts and munchkins afterwards.

Awesome work men!  Thank you so much for turning out and making my birthday special.  I’ll try to earn your double respect every day!

 

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