6 PAX were assembled at the Eagle for a bit of Floyd inspired carnage. It wasn”t so much gloomy this morning as it was brutally humid. YHC decided to rock the guns out with his new F3 singlet tank top shirt, freshly ordered from Mudgear.
2 PAX, Sweats and Shakeit did an EC 5k run. YHC did note that headlamps were used. Good job with the safety gear, men.
This Q was YHC”s first in a series of Qs over the next 6 months. YHC is embarking on the Master Q challenge, a CSAUP event which requires a PAX to Q each and every one of our AO sites between 7/1/17 and 12/31/17. Currently there are 24 AOs, but in Churham, with the rapid expansion, this is a moving target and there are likely to be closer to 30 by the end of the year. YCH encourages each of you to consider this challenge. Even if you only complete part of it, you will push yourself into uncharted waters and get to experience some of the truly awesome AOs and PAX in the Churham region that you otherwise would never see.
Warm-Up
Circle Up
SSH x 20
5 penalty burpees for late-comer Alfalfa.
Windmills x 10
Imperial Walkers x 10
High plank, stretch muscles
The THANG: Digging your own grave
Have you ever gotten into a fight with your M and the more you talk, the worse your situation? Well that was the concept behind this workout. The more laps you ran, the more reps you did. Sweats mentioned that it was like “digging your own grave.” In honor of this insightful comment, the workout has been thus named.
Mosey to the running track where YHC has already set up some cones in a 4 corners style. The gist is to sprint at the first straightaway, then lunge walk around the curve then sprint again to the equipment station.
At the equipment station 5 exercises were performed with an escalating number of reps. Start at 5 reps and work your way up after each lap around the track.
Set 1: Dips x 5, Burpees x 5, Derkins x 5, Pullups x 5, Swerkins x 5
Set 2: Dips x 6, Burpees x 6, Derkins x 6, Pullups x 6, Swerkins x 6
ETC ETC ETC up to x 10. Disclosure: Sweats lapped us all and did a x 11 lap.
Next THANG: Mini Dora 1-2-3
Partner up: First partner runs 70 yards to cones and returns while second partner exercises. Then switcheroo. Exercise totals were cumulative for each group.
Burpees x 30
Merkins x 60
Air Squats x 100
Mary:
LBCs x 30
Box Cutters x 20
Russian Hammers x 15
COT
Keep everyone”s health and safety in your thoughts and prayers, especially during the holiday. Please everyone show caution and care when working with fireworks. If you blow your hand off, you will be expected to do one arm pullups from here on out. So keep that in mind.