YHC picked up the Q mid-week from Sweatervest for YHC's first Falcon Q.

Warmorama
SSH IC x 20
Imperial Walker IC x 10
Michael Phelps IC x 10
5min EMOM 3 burpees, 6 merkins, 9 squats
Mosey to traffic circle

The Thang

7's on the ramp: jump squats at the bottom, hand release merkins at the top. Method of travel: run.

active recovery: 5min EMOM 3 burpees, 6 merkins, 9 squats

mosey to near end of lower parking lot; partner up.

Partner A runs to middle of parking lot and performs 5 burpees, then calls his partner's name and recovers while the partners does the same thing. Partner A then runs to the far end of the lot for ten burpees and rests while his partner does the same. A then runs back to the middle of the lot for fifteen burpees; his partner does the same. Recover.

Mosey back to the near end of the parking lot. Repeat, in reverse (15, 10, 5). The PAX were looking strong!

Mosey to traffic circle.

Active recovery: 5min EMOM 3 burpees, 6 merkins, 9 squats. If you're feeling froggy, increase rep counts to 4, 8, 12. Recover

Mosey back to startex.

Mary:
flutter kick IC x 25
LBC IC x 25 (Banana Slug)
Heels to Heaven x 25 (Botched)

Announcements: Cloudbuster Tough Ruck starts tonight. Donation page and auction are still live. You could win a year's worth of free subs, but go easy on PH's food cost and don't order the Philly every time, okay?

COT

YHC is grateful for the ability to participate and the opportunity to lead. (YHC fumbled this next bit): stress in our lives can be seen as the delta between our expectations and reality. Put another way, the Buddha tells us that life is suffering, and that the cause of suffering is desire. Aye!