Today's workout was really straight forward, but as YHC writes this, my core reminds me that it wasn't easy.

WARM UP
SSH x 24
WMH x 12
Harvesters x 12
LBAC x 12
RLBAC x 12
Hillbillies x 12
Imperial Walkers x 12

THE THANG
YHC had three escalators in mind, one for each major parking lot, with the bulk of the exercises focused on the core. Each of the exercises below were compounded for each of the places we stopped (10 of exercise 1 at the first stop, 10 of exercise 1 and 20 of exercise 2 at the second stop, etc.), sprints were the mode of travel in all cases, except the final escalator with steel.

Large Parking Lot
1. Perfect Form Merkins x 10
2. Sit Ups x 20
3. Squat and a halfs x 30
4. Flutter Kicks x 40 IC

Smaller Parking Lot (Core Focus)
1. V-Ups x 10
2. Heels to Heaven x 20
3. Superman Ring of Fire (3 count)
4. LBCs in Cadence x 40

Steel Escalator (no sprinting, had to cut this one short due to time)
1. Tricep Extension x 10
2. OHP x 20
3. Bent Over Rows x 30

MARY
Boxcutters x 10
Flutter Kicks x 20
Hello Dollys x 20
6" Leg Hold ROF x 3 Count
6" Leg Pulses ROF x 3 Count

COT
Bitcoin mentioned the Pony Run on Thursday. Check the Slack channel for more info.
YHC took us out.

NAKED MOLESKINE
Thank you gentlemen for the opportunity to lead. I know there weren't many merkins, but I hope taking the time to do them with good form and intention helped make them more challenging.

SYITG