18 pax, including the Q, showed up at Quaker Crater for a good ol’ fashioned beat down to start their week.  They were greeted with some music, some good news & some bad news.  The good news was that there was not going to be any running the hills around the A/O.  The bad news was that if they searched on YouTube for “Brutal HIIT (High Intensity Interval Training) Workout”, they would find the workout they would be doing this morning.  And further bad news, that was just the 1st half of the overall workout.  Nobody was phased by the bad news, so the workout went down as follows:

Warmorama: 20 SSH, 15 Sun Gods (wind & unwind), 15 Chinooks (wind & unwind), 15 Single Count Rockette Squats, 15 Windmills & 15 String Rippers.

HIIT Thang #1: Did 60 seconds each of 4 exercises (Flutter Step Squats, High Knees, Burpees & SSH), then took a 20 second rest, then did 50 seconds of each exercise, rested 20 seconds again, then continued down the ladder to the last installment of 10 second intervals.  The pax then rested about 30 seconds before attacking Thang #2.

HIIT Thang #2:  Rinse and repeat  Thang #1 with 4 new exercise rounds (Merkins/Plank Jacks, Carolina Dry Docks/Parker Peters, Alternating Shoulder Taps & Crab Cakes).

Mary: 15 each (in cadence) of In & Outs, Freddy Mercury’s, Box Cutters & American Hammers.

Announcements: Reminded the pax of the 3rd F on Wednesday mornings at Harris Teeter/Starbucks after the workout.  Also reminded the pax of the 3rd F on Monday mornings at Panera on Lawndale after the workout to pray for all the F3 prayer requests & do a short devotional.

Slum Lord led the pax out with a short but inspired prayer.

Thanks men for allowing YHC/Q to be a part of your Monday morning!  Have a great week!!

PAX: Slum Lord, Phoenix, Tammy, Sully, Nomad, Amphibious, Cummings, Hackman, G-String, Corn Hole, Bull Dog, Ozone, Fluff, Stretch, Sir Charles, Bed Bug & Snow Flake (RESPECT!!)

QIC: Thurmanator