Nuke’s VQ

Nuke’s VQ

8 pax took advantage of the opportunity to break in a new Q today, YHC. We set out to honor ascent and Olympus with a mix of moderate and kettle bell. After a proper disclaimer and the kettle bell shuffle, we were off.

The Thang

Warm-up

Lap (x2); SSH; Plank-UD-DD (X3); shoulder cycles (x4)

Lap

Push-Pull-Core-Swing-Run

Circuit 1: merkin-2H row-KB twist-2handed-lap (RR)

Circuit 2: wide merkin-squat row-windmills-suitcase-lap (RR)

Circuit 3: alt bell merkin- hang catch-russian twist-in/out alternating-lap (RR)

Legs Iso

Lunge and reach – each leg – Pax 10 count (hard, harder, hardest) (RR)

Lunge and triagle – each leg – Pax 10 count (hard, harder, hardest) (RR)

Warrior3 – each leg – Pax 10 count (hard, harder, hardest) (RR)

Chair – Pax 10 count (hard, harder, hardest) (RR)

Core/Mary-“ish”

GAH (x2)

Banana (X2 each side)

Boat (x2)

Table (x2)

Plow(x2)

Triangle(X2 each side)

Moleskin

Thanks to the Pax for taking it easy on YHC. We tried some new things today. Some good, some iffy. We all got some practice at ten counts.   We definitely need to work on our GAH. Gullah nailed it. Sony, you may have to Google it. There was some chatter from the aye+ crowd that the iso was a good change of pace. Nice to see the sweat flowing from the iso. Good work gents. Vila continues to crush it. Nice dedication. Good to see out brother.

Thanks for the honor this morning fellas!

Silent take out today since YHC forgot to make it happen. ……Rookies, wadda-ya-gunna do.