Yo-Yo Ma Debut- Sounds of Pain!

Yo-Yo Ma Debut- Sounds of Pain!

28 PAX showed up in the gloom on an extra sticky Tuesday morning for YHC’s first Q — and an overall beat down.

GO! — 10 Burpess OYO

– mosey to lower parking lot w/ alternating KB shoulder presses.

COP: In Cadence

SSH X 25

Slow Squat X 25

Mountain Climbers X 20

The Thang – w/ KB

1st Round

Merkins X 20

2 Hand Swing X 20

Goblet Squat X 20

10 Burpees

– Rinse and Repeat 3X…then sprint/run to stop sign and back (175 yards)

2nd Round

Diamond Merkins X 20

Hammer Curl  20

Good Mornings X 20

10 Burpees

– Rinse and Repeat 3X…then sprint/run to stop sign and back (175 yards)

3rd Round — Audibles (multiple) called — YHC was fading fast!

Shoulder Press X 20  — audible to as many as you can do  Russian Twist X 20 (10 each side)  Upright Row X 20 — audible to 15

5 Burpees   — yes…audible from 10 — time constaints / lots of mumble chatter / YHC gassed

– Rinse and Repeat 3X…then sprint/run to stop sign and back (175 yards)

Rack kettlebell — quick mosey back to upper parking lot for MARY

– PAX Bananas recruited to finish up work out w/ 3 Minutes of Mary

– LBCs X 30

– Rosalitas X 30

COT:

I appreciate this opportunity to Q my first full workout – I beat myself down today…hopefully all enjoyed enough of a downPAINment today also!   Great effort!  Fletch and Bulldog always strong — with ALF becoming a new beast out there!

ANOUNCEMENTS:

Ascent Base Camp — want to Q? — new/ 1st time Q?

Rebel Yell – new work out in the works:  Site Q’s: Crab Cake & Spackler. Site: Polo Ridge Elementary

2 new F3 after labor day

– New 3rd F workout starting Wed Sept 4 at Piper Glen Starbucks (0630) / Busch & Skywalker on Q

– New 3rd F workout starting Fri Sept 6th at Panera Carmel Village (0630) Qs are Purple Haze and Champagne.