YHC had signed up to Q #thebighouse and #thewall this week to book end my 39th birthday but had to cancel Wednesday due to storms. Rain was in the forecast again but due to my lack of planning the weather was perfect so after having seen a preblast questioning music I knew I had to have some tunes.  I arrived and started up the lovely melodies and off we went…

Warm Up

20 SSH (IC)

10 IW (IC)

10 WMH

10 Slow Squats

10 FAC/RAC

1/2 mile loop

The Thang

Having never officially Q’d the wall I had to of course mosey to its name sake for some exercises

1. Killer B’s– 5 burpees, Bear crawl to wall, Balls to the wall 5 count (wall of fire) — Repeat for 4 ct, 3 ct, 2 ct, 1 ct
2. People’s Chair 10 ct. on one side while other side is doing derkins with wall then flip
3. People’s Chair 10 ct. other side erkins with explosion off wall then flip
4. Mary in the Middle
   1. Flutters (20 IC)
   2. Chilly Willys (20 IC)
   3. LBC (20 IC)
   4. 39 Birthday Merkins — started IC but was quickly corrected that I was too old for that and modified to SC

Moseyed over to the picnic tables for next set of:

15 Dips (IC)  / 15 Step Ups (IC each leg)

10 Dips (IC) / 10 Step Ups (IC each leg)

10 Dips (IC) / 10 Step Ups (IC each leg)

1/2 Mile cool down jog

Circled up for one extra set of merkins to grow on  — 40 merkins

Announcements

Habitat for Humanity Build August 28th, see channel or Catskill for details

Singlet has released a new single on itunes (Erik Stancil)  —  buy it, review it

COT

Grateful for another trip around the sun bc when you quit having them it becomes a problem.

Reach out to those you haven’t seen out in a while especially with school coming back could be a good time to push for some.

AYE