YHC was April Fooled into coming out of Q-tirement this morning.  Many wondered if I would pull the April 2nd prank with a no show…but they were unfortunately disappointed!  

Warmarama:

• SSH
• IST
• Mericans
• some other exercise
• Slow squat

Two laps with a pain station at each corner:

• 10 side lunge. // 10 reverse lunge
• 20 merkins // 20 CDD
• 30 air squats / 30 Apollo Ono
• 40 LBC // 40 low flutter

Run to Benches – 2 rounds

• Wall sit w/ air press // wall sit w/ touch ‘dem heals
• Incline Merican – 20 x2 rounds
• Step ups – 10 each leg x 2 rounds
• Dips – 20 x 2 rounds

Run to rock pile – 3 rounds x10 reps rotating rocks:

• curls
• Overhead
• Shoulder press.
• Skull crushers

Pledge of Allegiance at Fire station

Run to Mini-Daytona track and partner up for laps.   Dora – while one is running, the other is…

• 100 Mericans
• 200 squats
• 300 LBC – has to audible before the finish to make it back in time.

Done and doner finishing with a great prayer by Greyhound.     Despite YHC’s best efforts, there was an awful lot of mumble chatter…I think they were debating if Hulk Hogan should be in the hall of fame?   Odd conversation but I couldn’t hear too much of it as I was focused on the workout.     Great work by all of the Pax.   Has been a while since I have Q’s and I enjoyed following this fine group of men through the gloom strengthening body, mind and spirit.   

Win the day fellas!

Macbeth Out!