This was the first time Qing in awhile. Work, family vacation, and illness had all conspired to keep YHC out of the gloom over the first two months of the year. When the last minute opportunity to Q the BigHouse came open, YHC was quick to take it. 

It was a particularly gloomy morning with warm temps and fog. The PAX literally emerged from the fog one by one. All totaled 10 PAX showed up to work.

Warmup:

1. Plank Jacks x 10
2. Slow Merkins x 10
3. WMH x 10
4. Arm Circles (FFW, REVERSE) x 10
5. Squats x 10, Left Squat x 10, Right Squat x 10
6. Lap of the parking lot

Thang #1: Agility

1. Run the parking lot lines follow the leader style
2. Karaoke across the parking lot
3. Shuttle run in 3 sets (2, 4, 6 times out)

Thang #2: Strength

Mosey to the gym area. Stop at wall along the way. Partner up for 2 and 3.

1. Dips and Derkins Slow (3 sets x 10 slow)
2. Gym class situps x 3 sets (20, 15, 10)
3. Weighted Merkins (partner puts pressure on shoulders to provide increased resistance) 3 sets x 10 reps

Thang #3: Endurance 

Two hundred and fifty: Perform 50 reps of 5 exercises with a lap of the parking lot between each. No 10 counts to keep the heart rate up.

1. SSH IC x 50
2. Squats x 50
3. Overhead claps x 50
4. Imperial Walkers IC x 50
5. Tuck jumps OYO x 50

Mary:

1. Ski Abs x 10
2. LBC x 15
3. LBC left side x 10
4. LBC right side x 10
5. Homer to Marge x 15
6. Super man x 15

Announcements:

Lots of smack talk about EC @ The Wolf this weekend. Sign up to find out who wins. https://docs.google.com/spreadsheets/d/1uTDPZ__F6Ohl0nK8s7e5Yqz3TVs1KXOAdtlFgVQgeU8/edit#gid=762729167