5PAX for EC 5K and 14 PAX for the ME.  YHC was a little on the fence about being able to Q today due to some family stuff, but got that worked out and was ready to go.  Qing in the age of the virus can pose a few challenges and limit your options, but it can also force you to get a little creative.  My goal today was to put together a beatdown that met the needs of the PAX and pushed everyone past their comfort zone.  Let’s see what happened.

Warmup:

• SSH IC x25
• Willie Mays Hayes IC x10
• Good mornings IC x10
• Slow Merkins IC x15
• Imperial Walkers IC x10
• Overhead claps IC x10
• Mosey around the church to the steel pile – grab steel
• Mosey to the bottom of the back parking lot with steel

The Thang:

• Phase 1: Backwards run
  • OH Press x20
  • Curls x20
  • Merkins x20
  • Backwards run up the lot, run back down
  • Repeat for second set at x10 reps each, then travel
• Phase 2: Bear crawl to crawl bear
  • Goblet squat x20
  • Thrusters x20
  • Burpees x20
  • Bear crawl up the lot, crawl bear down
• Break: Run a lap around main parking lot, then back to back parking lot
• Phase 3: Gorilla walk
  • BO Rows x20
  • Chest press x20
  • Flutter kick w/steel x20 IC
  • Gorilla walk up the lot, run back down
  • Repeat for second set at x10 reps each, then travel
• Phase 4: Finisher
  • Slow Merkins x10 IC
  • Peter Parkers x10 IC
  • Parker Peters x10 IC
  • From plank – all out sprint to the top of the hill, run back down
• Return steel to pile and mosey back to start for Mary

Mary:

• H2H IC x25
• Box cutters IC x25
• Bird dogs IC x10
• 6-in hold for 30sec

Announcements:

• Yunus is taking the reins of HOP effective immediately.
• The Bull is coming up – 31 Oct 2020.  Get your mind right.

COT: Yunus took us out.

Moleskin:  YHC would like to give a shout out to Misery for his leadership at HOP for the last couple years.  HOP is one of my favorite AOs, and one of the biggest reasons is because of how Misery has led it over that time.  T-claps to you my friend.  Aye!

SYITG

OPEC