YHC signed up to Q and with little inspiration I just read a backlist and copied the exercises. Thanks Knope! YHC took us out with the encouragement that even YOU can Q if you thought that was a good exercise since all I did was copy someone else.

Warm up

• Up two levels on parking deck
• Good morning
• Port a John chinook 
• WMH
• Mosey down stairs to start of river walk.

The Thang

Rickey Bobby to river park with sandbag (running from back to front and dropped)

Deconstructing burpees

• Run Half of feild 20 squat
• Run to tree 20 groiners
• Run to to half way in filed 20 merkins
• Run to tree 20 squat then jumps
• Run to river walk

Rickey Bobby to farmers market pavillion 

Run one lap around pavilion then exercise and repeat (complete together)

• Flutters
• Heels to heaven 
• LBCs 
• Hammers
  

Lunges walk length of pavilion towards board of elections 

• Run to far side of parking lot 20 smurf jacks
• Return to start 40 Jonny dramas
• Run to far corner 20 monkey humpers
• Return to start
  

Run to far side of parking lot

• alt shoulder taps
• Start 20 hand release merkins
• Far side 20 mountain climbers
• Start plank jacks

Rickey Bobby back along river walk this time upon getting to the start pass sandbag down the line

Mary

• Plank hold 8 count ring of fire (3 pax called low plank)
• 6 inch leg hold 8 count ring of fire
• Superman hold 8 count ring of fire (YHC stretched it to one min total)
  

COT

• Muzungu family friend’s kid is hospitalized 
• Prayers for Milton and cedar
• The Wolf 2/29
• Home grown ruck event and Q School – Check Slack
• Toast took us out