Hair of the Dog

Hair of the Dog

For some odd reason YHC decided it was a good idea to volunteer to Q the day after the 4th. In hind sight, it actually helped YHC from over doing it on the 4th. Happy Independence day. Merica

7 Men decided to start their second half of the year off right and sweat out the fun from the 4th of July.

All veteran crowd so mobile disclaimer provided.

Slow mosey to the top of the deck for the COP and a little warmup.

COP:

IW x 10 in cadence

Thang:

20 supine pull-ups – AYG to top of far stairwell and back
20 supine pull-ups – AYG to top of middle stairwell and back
20 supine pull-ups – AYG to near stairwell and back
20 supine pull-ups

Mosey to bottom of ramp in deck
Back peddle short ramps, lunge walk the flats – all the way to the top – leg burner.

Mosey to brick circle on the south end of the football field.
10 step ups

Mosey to close corner of field – 4 corners
round 1 – 10 diamonds at each corner
round 2 – 10 squats at each corner

Mosey back to launch
6MOM
LBCs x 25 in cadence
Flutters x 25 in cadence
Plank x 60 seconds
Haze: Bicycle x 20 in cadence
Lorax: American Hammer x 20 in cadence

Finished

NMM

Solid work for this small group of veterans. All were glad they decided to post this day after Independence day and it was evident by the sweat, that lots of the things consumed during the 4th were sweat out this am.
Group pushed each other and stayed together thru the entire work – great group. Thanks men for the opportunity to lead and following YHC thru the gloom.
Thanks Frehley’s for making the trip north to join us. Keep coming back.

Thanks Hops for the great take out – great reminder.

Champagne Out