YHC put out the call Sunday afternoon for a volunteer to rise to the occasion and lead the PAX in the Monday morning gloom, but due to Father’s Day celebrations, bourbon consumption, etc – YHC didn’t get any bites. It had been just over a month since YHC’s last Q at the Rock, and being site Q, YHC happily took the reigns on this clear Monday morning. In keeping with my recent track record, YHC did not plan anything in advance and racked my brain for ideas as the PAX worked through a typical warm-up buffet of SSH, Willie Mayes Hayes, arm circles, imperial walkers, Michael Phelps, and slow squats. Inspiration came, and we began running to the community college parking lot.

We made 3 pit stops along the way – stopping for 12 slow body-weight squats followed by 7 squat-jumps. After each “exercise snack”, we continued running, until we made it to the parking lot. YHC decided to reach back in the virtual Q archive for an EMOM workout, created early in the pandemic: 5 burpees + 10 merkins or body-weight squats (PAX choice) + 15 LBCs. We completed each exercise and required reps and repeated them Every Minute, On the Minute for 10 minutes total. After completing the EMOM, the PAX bear crawled for about 50 yards before running back to to the shovel flag, stopping for some additional exercises and MARY sprinkled in along the way.

Thanks for the opportunity to lead this morning and great to our newest PAX, Yadi, out for his 3rd post in a row!