Bunch of hollering but no yodeling

Bunch of hollering but no yodeling

There was a full house at the Peak this morning.  So cool for YHC to come back after months away and see how well things are growing.  Speaking of growth, we welcomed our newest FNG this morning . . . but more about that in a second, first, here’s what we did:

Disclaimer – Mosey around front of school to basketball court for COP:
SSH-15
Slow Merkins-15 (3 down/1up)
Hillbilly – 15
CDD – 15
LSS-15 (low slow squat)
8-count Man-maker – 10

On to the Main Thang:  Mosey to playground equipment and find a pull-up or supine pull-up bar of choice
Up & hold 5 count then 5-count descent – Q hollering the counts
Various recovery things OYO (8-count man-makers, diamond merkins, wide-arm merkins).
Repeato 10X

Mosey to bus parking lot
Rock Hoppers,  Merkins, Jump Squats
Set of 10 each, then 8/6/4/2
Plank or LBC recovery until all Pax done

Mosey to wall: People’s Chair with straight-arm raises in cadence: 60, 45, 30 secs

Mosey to top of parking lot behind church
Lunge-walk to mid-point then mosey rest of the way to the bottom
Backward lunge-walk back to mid-point then backward mosey to the top
Speed skate 15 OYO (R+L=1)
Calf raises – 15 IC

Circle up and on your 6 for some Mary:
Flutter – 15IC
Freddie Mercury – 15IC
Dolly – 15IC
Dead Bug – 15IC

Mosey to cars and circle up for Merkin wave (as much fun to watch as to do)

TIME!
Announcements:
Q-school Saturday in Union County at Sun Valley BoJangles at 6:30.  Don’t ask.  Just post.
Join Tuesday workouts Fortitude @ Men’s Shelter 5:45 on N.Tryon (Qs Slaughter/Pipeline)

Moleskin:
Welcome to Gas House!  Newest member of the F3 Nation.  Thanks to Tebow for EH’ing him.

I had fun leading this morning, guys, thanks for the opportunity.  We had great weather and an appreciative audience for some novel ways to sweat, like the 8-count man-maker, dead bugs, and merkin wave. I haven’t been at the Peak since they eliminated that middle-of-the-track play set, so was grateful for the help in finding those other two play sets over on the side so everyone could find a bar to pull up.

If you haven’t Q’d, then you need to post at the BoJangles on Saturday for Q school.
Have a great day!

-Swiss Miss