4 PAX for a little EC 5K action and 14 PAX for the ME. Let’s get to work.

Warmup:

• SSH IC x30
• WMH IC x10
• Windmill IC x10
• Merkins IC  x30

The Thang:

• Stage 1
  • Mosey to the soccer field
  • 3 rounds of:
    • 10 pull ups
    • 10 burpees
    • 10 jump lunges (each leg)
    • 1 lap around field
• Stage 2
  • Mosey to the basketball court, and line up on wall for the following exercises:
    • Bear crawl to fence, x20 alternating shoulder taps, crawl bear back
    • Lunge walk to fence, x20 Coby Whites, reverse lunge walk back
    • Duck walk to fence, x20 Smurf Jacks  reverse duck walk back
  • Repeato for second set
• Stage 3
  • Flutter kicks IC x25
  • BTTW for 1min
  • WWIIs x25
  • BTTW for 45 sec
  • Box cutters IC x25
  • BTTW for 30 sec
  • Freddy Mercurys IC x25
  • Mosey back to start

Mary:

• Spider Merkins? (Peter Parker + Merkin IC) x10

Announcements:

• Tar Heel Ten Miler on Saturday, 13 April. Speed for Need has 4 chairs in this year’s race. Come help push and knock out 10 miles!
• A lot of strong work around the region over the past weekend both in CSAUP events and with the Milawi Charity Fundraiser. Great work men!

COT:

• Prayers to Cosmo’s aunt who’s health is slowly improving after a long struggle over the last couple months.
• Prayers to Teague (sp?) who is 7 and struggling with cancer. Please keep her and her family in your prayers

The Malawi Foundation Charity event this weekend was a HUGE success. T-claps to all who were involved in organizing and participating in the event. YHC is inspired by the leadership and example of the many PAX who are taking advantage of opportunities to lead. That’s what being the Q is all about. If you haven’t Q’d recently or ever, put your name on the Q sheet or sign up for an event. Your fellow PAX will help you through it, because we know you have what it takes.

SYITG

OPEC