#TryanewAO week was underway led by TPS and Pamela albeit the latter did so in a much quieter way. With our paxhood challenged and on full display, YHC had a couple of beatdowns prepared. Of course, one for rain and one for fair weather, after all it is still Tuesday.

Viagra rolled in just in the nick of time to round us off at 9, perfect for the groups of 3 Q had planned. Without further delay (minus a few Texas-related jokes) we took off to the basketball court with a high knee mosey up the stairs to the basketball court for the start of:

Warm-a-rama

  • SSH forward gain
    • SSH lateral gain (each way)
  • mosey to front of school
  • SSH x 10 IC
  • Windmill x 20 IC
  • Sun God x 15 IC (forward)
    • Moroccan Night club x 15 IC
    • Sun God x 15 IC (reverse)
  • String Ripper x 20 IC
  • Plank
  • Peter Parker x 15 IC

The Thang

Section 1 – Still at the front of the school

  • Curb work
    • Hand Climbs (from plank position, hand up each hand at a time and down at a time) x 15 IC
    • Foot Displacement x 20 IC
      • 5 Burpees OYO
    • Merkin to Curb (Plank – Merkin – press to put both hands on top of curb – repeat) x 10
    • Curb Hops x 20 IC
      • 5 Burpees OYO
    • Split Hand Jumps ( One hand up, one hand down – switch hand positions) x 20 SC
    • Split Feet Jumps x 30 IC

Mosey to the upper school underneath the awning with picnic tables etc.

Section 2 – Pax counted off into groups of 3 and worked each station for 3 minutes

Station 1 – Resistance Bands (1) = 1st rotation (2) 2nd rotation (3) 3rd rotation

  • (1) XC Skier
  • (1) Straight Arm Pull Downs
  • (1) Tricep Extension
  • (1) Lat Pull Down (from Knees)
  • (1) Crunch (from Knees)
  • (2) Back Rows
  • (2) Chest Press
  • (2) Overhead Tricep Extension
  • (2) Tricep Kick Back
  • (3) Arnold  – Bicep Curl into a squat into a squat and press

Station 2 -Sprints – Baseball Diamond – Pax were given option to sprint whatever distance they were comfortable with for 3 minutes. Med balls launches were available for Pax who did not want to run.

  • 20 yards
  • 40 yards
  • 60 yards

Station 3  – Dip n Step

50 Dips was a precursor for each rotation before doing the next set of exercises. Prepared for 5 rotations although we didn’t come close. Any combination or lack thereof could have been accomplished, Q wasn’t there to hold hands and supervise… i.e. the jump ropes looked like they hadn’t been moved until YHCs beast group arrived

  • Jump Rope
  • Box Jumps
  • Step Up – Knee Up
  • Quick Feet – foot replacement
  • Split Step

Pax returned to the basketball court for #BurpeeBall and #Mary

BurpeeBall went like this: Single Burpee, Double Merkin Single Burpee, Double Burpee, Double Merkin Double Burpee, Triple Burpee > RECOVER > Single Burpee, Double Burpee, Triple Burpee, Double Burpee, Single Burpee

That brought our daily total up to 46 Burpees. Burpee Challenge accomplished for the day

Mary

  • Intermediate Crunch x 30 SC
  • Copperhead Toe Touches x 30 IC
    • Copperhead Elbow to Knee x 15 IC Each way
  • Monkey Crunches x 30 SC
  • Hello Dolly x 20 IC
    • Knees-to-Chest x 20 IC
  • Homer-to-Marge x 20 IC
    • Marge-to-heaven x 15

#Moleskin

  • T-Claps to TPS and Pamela on taking the initiative to try something new and support other AOs.
  • Constantly inspired by the hard work and perseverance of Boone’s Farm – great work brother
  • Hoser is a machine – in addition to everything else, he put on a jump roping clinic
  • Welcome back Cotters to Maneater- wouldn’t be the same without his upbeat spirit. He’s definitely been working out somewhere #beast
  • Everest & Bodett were crushing sprints
  • Viagra looked like he could go on for 4 hours

Announcements

  • Spartan Race – September in VA – See TPS
  • Everest’s 1 year Anniversary with F3
  • Drago on Q for Sweat Angels (No Running) Jaycee Park – Thursday
  • Boone’s Farm is looking for Q’s on Fridays at Lunatic Fringe
  • Wilson is looking for a Site-Q for Tuesday Shake Weight
  • Westover Connect – Golf outings Tuesday at Oak Hollow for month of July
  • HDHH is getting under way at Tap Room
  • Udders 2nd F lunch will be at Yum Yum’s this Friday

COT

YHC took us out with a message of appreciation, guidance,  and #Choice . We all have the ability to choose to be happy and choose not to respond with hate and anger

Aye!

~ Big Mitt

PAX: Big Mitt

QIC: 07/12/16