21 PAX showed up for ME with a few PAX braving an Avalanche EC 5K.  This was YHC first time Qing The Eagle and YHC was excited! So excited, in fact, that on the way to the EC YHC realized way too late that today is Monday and YHC was not Qing #thevortex.  By the time YHC made it to the correct AO, there was only time for a little solo mini EC before the ME.  Feeling warm and ready to lead (#theeagle), YHC turned the corner into the parking lot to see a good group of equally excited PAX ready to get to work.  And that’s just what we did.

Warmup:

• SSH IC x30
• WMH IC x10
• Merkins IC x20
• Peter Parkers IC x10
• Parker Peters IC x10
• Goofballs ICx20 (A standing mountain climber – running in place while you alternate your arms up and down….hence goofball!)

The Thang:

• Stage 1
  • Mosey to the soccer field
  • PAX break up into teams of 3
  • PAX 1 runs a lap as fast they can while PAX 2 does AMRAP True Americans, and PAX 3 does AMRAP Goofballs until PAX 1 returns. PAX 1 replaces PAX 3, PAX 3 replaces PAX 2 and PAX 2 begins his run. Switch until the teams complete 2 rounds each.
  • Next exercise is AMRAP Dips and AMRAP LBCs
  • Complete 2 rounds each.
• Stage 2
  • Mosey to the loading dock
  • Teams get in a line facing the loading dock in the plank position
  • PAX 1 bear crawls to the wall, does 10 box jumps, then runs to the back of the line, PAX 2 bear crawls to the wall, box jumps, etc.
  • Goal is 6 rounds
• Stage 3
  • Mosey to start for final stage
  • Teams line up at light
  • PAX 1 sprints to the next light, does 10 mountain climbers, then runs to overhang for 10 pullups, sprint back to start (that’s how it was supposed to go. Then Beano made a smart observation…lights on, principle snooping around…so YHC pulled an audible and we did 10x Jackass Merkins instead!  Come on, you thought I’d choose something else?!)
  • PAX 2 holds plank until PAX 1 completes MCs then PAX 2 sprints to light. PAX 3 holds plank until PAX 2 completes MCs then PAX 3 sprints to light
  • Goal is 2 rounds

Mary:

• Box cutters IC x30
• Ring of fire – Superman (5 count each)

COT

• Announcements – The Eagle needs a Q for Labor Day if anyone is around and willing to lead
• Prayer requests – Bandcamp’s Uncle was diagnosed with cancer and is in the fight of his life. Please pray for strength and courage as he and his family deal with this tough news. Also, Ocho’s Brother-in-law’s Dad passed away unexpectedly over the weekend.  Please pray for their family.
• YHC took us out

Try to take a moment today to harness your inner goofball, have fun, and remember how blessed we are. Life is too short and we only get one shot at it. Let’s squeeze everything we can out of today.  Have a great week gentlemen!

SYITG

OPEC