YHC signed up for this Q date at #the_falcon some time ago. Earlier this week he realized that it would fall the day after the IronPax challenge. YHC had some trepidation that he would not be feeling dewy and fresh and ready to lead. He was not sure how much he would have left in the tank. But certainly he did not want to shortchange the HIMs that post at #the_falcon week to week, and deprive them of a tough workout.

YHC settled on the idea of a “You vs. you” workout, where PAX could decide just how hard they wanted to push themselves. So rather than prescribe a fixed distance of travel, or a total number of reps, we did exercises against the clock. Those that wanted to go for it could work in more travel and more reps as desired.

Warm-up

• SSH x 30
• WMH x 10
• Imperial Walker x 10
• Cotton Picker x 10
• LBAC/Reverse x 12 each
• Slow Merkin x 10
• Mountain Climber x 10

Thang

Mosey (carefully, and with crossing guards) across Garret Rd to the tennis courts at Garret Rd Park. PAX lined up across the fence, and YHC explained the concept – Tennis Court Progression. Multiple Rounds (was going to be 6, edited for time to 5). For each round, travel in some mode to a court #, perform 10 reps of an exercise, travel back in same mode, perform 10 reps at the baseline. Go for fixed time. Original plan was 4:30 each, but some were edited down to 4:00 flat as we started to run long.

Court 1

• Crabwalk
• 10 Jump Squats

Court 6

• Run
• 10 Merkins

Court 2

• Crawl Bear
• 10 Tuck Jumps

Court 5

• Backward run
• 10 Dry Docks

Court 3

• Bear Crawl down, Bunny Hop back
• 10 LBCs

Had to skip Court 4 due to time constraints; PAX were not sad. Mosey back to the overhang in front of the school

• 1 minute Balls to the Wall
• 1 minute Wall Sit

Mary

• Flutter Kick x 50
• Freddie Mercury x 25

That was all YHC had. However, at the (repeated) request of Carpex visiting PAX Nature Boy, we did a single Good Morning to close.

Announcements

Loonie brought up recent discussion from Q meeting – to be make sure we practice safety in keeping all the PAX together and watch out for traffic, especially when travelling away from Startex.

CoT

PAX welcomed and named FNG “Honeymoon” named for the wrestling move. Honeymoon was a former wrestler, and posted today with several of his former teammates and his former coach. Some of them made the trip from Carpex just to EH Honeymoon into coming out. Awesome work and always glad to have visitors!

It was, as always, an honor to lead this morning.

SYITG, Aye!