Great show of support from the Northern Alliance!


Son of a Bench:  January 7, 2022 @ 5:30 am

Pax – Wicked, Weed, Byrider, Black Swan, Pity the Fool, Cottontail, Pitino, All Blacks, Sacked, JR, Nails, Red Dragon

Q – F3_Possum

YHC on the VQ welcomed the 12 PAX at the first SOAB of 2022. Theme of the the gloom was NEW YEAR’S REVOLUTIONS. After housekeeping mission, credo, principles, and disclaimers the PAX jumped right into the Warm a Rama. Unhindered by the Q’s remedial counting skills, the PAX then moseyed over for bench circuits and enough suicide laps for all to get their fill before the call to “Omaha!”. The morning was completed with a quick Mary, Circle of Trust, and some delicious frunk coffee from Black Swan around the propane heater. Special thanks to all the men that showed up to get better and Byrider for the push to Q.

Warm a Rama at the Flag:

  • 15 Side Straddle Hop
  • 15 Weed Pickers
  • 15 Windmills
  • 20 Sun Gods: forward 5 ct, forward wide 5 ct, back 5 ct, back wide 5 ct.
  • 15 Hillbillies

Mosey to Benches for Thang 1- Bench work:

(PAX completed 3 “revolutions” through the 4 stations at 20/15/10 reps respectively)

  • Inclined Merkins
  • Dips
  • Decline Merkins
  • Step Ups

Move to Upper Parking Lot for Thang 2- Suicide Laps:

(4 stations at 12, 3, 6, and 9 o’clock. Star with 10 reps at each station and increasing by increments of 10 until time called)

  • Squats
  • Big Boy Sit-Ups
  • Plank Jacks
  • Shoulder Taps

Mosey to Lower Parking Lot- Omaha for Mary:

  • 10 Freddie Mercuries
  • 10 Mountain Climbers
  • 10 American Hammers

Announcements & Circle of Trust- YHC took us out with a prayer. Black Swan delivered extra F2 time with with frunk coffee.