Don’t Q it if you can’t do it…

Don’t Q it if you can’t do it…

8 pax gathered and resolved to start their year off right with some synchronized movements and a few burpees.  Here’s what they did:

The Thang:

COP:

• 25 SSH
• 20 IW
• 15 Slow Squats
• 10 Knerkins (Merkins on your knuckles)
• 5 Burpees (OYO)

While the weinke called for the pax to be split into three groups and rotate through a 3-station starfish, an audible was called to keep the pax together and foster more 2nd F, if not more work.

Station 1 – The Playground:

• 10 pullups
• 20 knerkins
• 30 squats
• Run to the “transition area” and complete 5 burpees between each set
• Rinse and repeat for 12 minutes

Slow mosey to station 2

Station 2 – Concession Stand

• 10 box jumps, with full extension at top (i.e. stand up completely – no toe taps)
• 20 dips
• 30 situps, old-school
• Run to the “transition area” and complete 5 burpees between each set
• Rinse and repeat for 10 minutes

Mosey to station 3

Station 3 – The Fence

• 5 decline knerkins (feet on fence)
• 10 squat jumps (hold in bottom position for 10 seconds before performing 10 jumps)
• 15 leg raises to fence (hold fence like Prairie Fire Mary and kick fence at top)
• Run to the “transition area” and complete 5 burpees between each set
• Rinse and repeat for 10 minutes
• (audible on last set to perform 10 reps of all exercises)

Mary:

• 15 Twist
• 15 Dolly
• 15 Flutter

People’s Chair

COT

Moleskin:

YHC typically only Q’s at moderate sites, Ascent and Basecamp, so the pressure was on to deliver a Hydra-worthy beatdown.  Knowing that Hydra pax can number from ~15-30 or so, the weinke was planned to split the pax into 3 groups and run a 3-station starfish.  This would provide some recovery time between exercises, so that too was taken into consideration on the weinke.  With the smaller pax size today, 3 groups would have eliminated all 2nd F, so an audible was called to keep the pax together.  The downside: there was less recovery between exercises.  At several times, YHC kept hearing “don’t Q it if you can’t do it” in his head.  Thankfully, the only modification YHC had to make was to split Station 1 reps into 2 subsets.  And, no birds were fed this gloomy morning…

As for mumble-chatter, YHC will have to leave it to the pax to sound off below, as minimal chatter was heard over the voices in his head (and the blood pounding)…

Thanks as always for the opportunity to lead the pax today.  It’s an honor.

Aye!

Roll Tide!!

Announcements:

• Joe Davis 5k and convergence this Saturday
• Ascent will converge at The Rock this Saturday
• “Lone Survivor” movie viewing next Friday, following by “The Murph” workout at all Saturday workouts (Ascent will run a partner version)