Author Archive One-Niner

Who’s the Q?

I am sure there was strong mumblechatter the last few minutes before the start of this mornings WO. As YHC was doing about 80mph on Harrisburg rd, 13 patient PAX were probably drawing straws on who would take the Q and also wondering if YHC should ever be invited back. Unfortunately, YHC arrived about a minute late, but not too late to hold onto the reigns, so with that we took off…

The purpose of today’s WO was to get in a little bit of everything to destroy the upper body and hopefully this was a success. We shall see…twitter/SLACK comments to follow.

The THANG: Not necessarily in this order, still waking up.

Mosey 400m

• 30 KB Swings
• 4 count merkins – (10)
• 4 count wide merkins- (10)
• Overhead Press – in cadence (10 count each arm)
• Bicep Curl – in cadence (10 count each arm)
• Lying down overhead tricep extension in half table – in cadence (20 count)

Mosey 400m

• 20 KB Swings
• Plank until 6 arrives
• Military merkins – in cadence (10 count)
• Overhead Press (weak attempt by YHC but kept the count going for those manly men) – in cadence (10 count each arm)
• Bicep Curl – in cadence (10 count each arm)
• Overhead Tricep Extension – in cadence (10 count)

Mosey 400m

Pull-Ups (10-9-8-7-6-5-4-3-2-1)

Plank until 6 arrives

• High Pulls – in cadence (10 count each arm)
• Lying down tricep extension in half table – in cadence (15 count)

Mosey 400m

• 20 KB Swings
• Russian twist w/KB – in cadence (10 count)
• Flutter Kicks
• Hello Dolly
• Merkins – in cadence (10 count)
• Wide Merkins – in cadence (10 count)

Moleskin:

While YHC tried to prepare himself for the Q this morning his alarm had other plans. Waking up 15min before the start of a WO is not recommended and makes you forget about half of your plans. So while Frehley’s and Mr, Bean were having their own flatulence contest, YHC was still trying to figure out how to count – I guess this also happens when you haven’t Q’d for a few months.

Anyways, things to remember:

Upcoming Indian Land/SOB Convergence at the Reservation on April 16th. 0600 for OCR then regularly scheduled WO from 0630-0730. Cofeeteria afterwards at Di-Dees or Dunkin Donuts – depending on numbers.

Always a pleasure to lead and serve such great leaders.

One-Niner