Disclaimer given – veteran group
Quick Mosey to top of parking deck aka Tartarus for quick COP
Imperial Walkers IC x 15
Low Slow squat IC x 10
Merkins IC x 10
Mountain Climbers IC x 14
Head back down the deck to the bottom level at the start of the ramp for some hill sprints.
AYG to the top of the long ramp then slow mosey back down x 5 – the key here was to sprint the ups and slow mosey recovery back down – some of the pax still have to figure this one out. If you sprint all the way up the long ramp, you could barely muster a slow mosey to recover. Those that finished early burpees waiting on the 6.
Mosey back outside the deck and count off by twos – 1’s ran to one stairwell and 2’s to the other – mainly to help keep from running into each other.
Start at the bottom, sprint up stairs one level – 2 burpees, run back down, then up stairs 2 levels – 4 burpees, then back down, then up to the top – 6 burpees – back to the bottom.
Mosey down driveway stopping next to middle stairwell to receive next instructions.
Centurion Starfish – count off by 4
1 – run to far left stairwell and up one level – 20 jump squats
2 – run to far right stairwell and up one level – 20 wide arm merkins
3 – run down right near road and 30 supine pull-ups on railing
4 – run left to corner across road from stairwell – 50 LBCs
After finishing your station, back to center for 5 burpees, then moving clock wise, AYG to the next station, and continue until everyone made one full cycle.
Mosey to the entrance with the bell tower for some ramp and bench work.
Partner up –
Partner one – bearcrawl up the ramp and lunge walk back down the walkway toward the stairs.
Partner two – bench step-ups or jump-ups
Rinse and repeat x 3
Mosey back to launch. No mary but instead the last 5 minutes were 5 burpees, 5 squats and 5 merkins, rinse and repeat until time was done. Crowd pleaser
6:15 – finished.
YHC realized that this Friday was his first Q in quite a while – have gotten lazy and need to get back out and start Qing again. Mermaid thanks for keeping YHC honest and for the opportunity.
And thanks to the pax for following YHC around in the gloom Friday am. Hope you got your money’s worth. YHC did – this one snuck up on you – didn’t look terrible on paper, but YHC was smoked the rest of the day and pretty sore Saturday too.
Lots of pax crushing it out there. Brilleaux and Snooka were in their normal places out front. Run Stopper was right behind them pushing them all morning. The normal crew pretty close too; Mermaid, Pro, Margo, Chelms , Abacus, Beardless BlackBeard, Clover, Check Point, and Brushback. Thunder Road, Garbage Plate were also looking strong and pushing the Q.
The sprints hurt, then adding the stairs and burpees resulted in some serious DOMS later in the day and Saturday.
Thanks again men for the opportunity to lead, it is always an honor.
Memorial Day Convergence near the and shell behind South Park Mall – keep eye out on Slack or Twitter
Red Rocks – is home but still recovering – please keep him and his family in your prayers
Saturday 3rd F opportunity at Stratford Y – 11:00 – 30 minute workout and 30 minute discussion with some teens, most from the west side of Charlotte – reach out to Chelms for more info.
That’s it – Champagne Out.
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