Opportunity to Q opened up at HOP and YHC jumped on it. Was thinking about a time for everything…Fast and Slow…So we would be doing a bunch of reps very slow and some reps fast.

Warm-Up
SSH IC x 20
Batwing (all IC x 10)
Arm circles (big/small)
Michael Phelps
Seal clap
Moroccan night club
Overhead clap
Chinook
Air press

Slow squat
Slow merkin
Mountain climber

Mosey around the church to steal some steel

20 slow reps of the following
Curls
Triceps extensions
Bent over row
Reverse curl
Upright chest press
Air squat
Front raise

Mosey around top lot

30 second AMRAP of the following
Curls
Triceps extensions
Bent over row
Reverse curl
Upright chest press
Air squat
Front raise

Sprint around bottom lot

15 slow reps of the following
Curls
Triceps extensions
Bent over row
Reverse curl
Upright chest press
Air squat
Front raise

Mosey around bottom lot

Mary
LBC IC x 20
J-Lo IC x 20
Ski abs IC x 20
Apple pickers IC x 20
Heels to Heaven IC x 20

COT
Proposed global post 2nd F competition
O Charley’s vs Darryl’s discussion…some great mumblechatter!

Honored to Lead