Grunge Churham Q Count To Date:

1. ThickBush (1/6)
2. Hare Ball (1/7)
3. Strollin’ Rone (1/14)
4. Pooty Tang (1/17)
5. AM-SCRAM (1/23)
6. Moosenlauf (1/30)
7. Sugar Walls (2/21)
8. The Cack (2/24)
9. Funkus Amongus (2/26)
10. F*ck da Beav (2/28)
11. The Big Louse (3/11)
12. Deep Throat (3/17) *
13. Honey Vag (3/20) *
14. How’s da Peen? (Today) *

* Virtual Qs

Chag Pesach sameai-ch, brothers. Interesting parallels between the history and meaning of Passover and our current, unprecedented times. Built a “seder” plate for today’s virtual Q – equal parts zeroah (sacrifice), karpas (hope and renewal), chazeret and maror (bitterness), charoset (growth), beitzah (mourning), matzah (haste). Enjoy all. Hope this day and this workout finds you all in good health and spirits. Shalom aleichem!

WARM UP

S/P/I (Standard/Plyometric/Isometric)

• Merkin, x 10 Single/Clapkin, x 10 Single/Low Plank Hold, 10 Count
• BW Squat, x 10 Single/Jump Squat, x 10 Single/Low Squat Hold, 10 Count
• WWII, x 10 Single/Explosive V-Up, x 10 Single/Hollow Hold, 10 Count

MAIN EVENT

YHC’s version of the Chipper. Perform the following in order (ie: complete all reps of each exercise before moving on to the next rung down). Modify as necessary, either up (incorporate weights) or down.

This is a “V” workout – you start with the 800 Meter Run, then descend the ladder, ending with a second 800 Meter Run. After the 800 Meter Run, ascend back up the ladder starting with the 10 8 Count Body Builders and finish once you complete the 100 SSHs.

800 Meter Run

• 100 SSHs, Cadence
• 90 BW Squats, Single
• 80 WWIIs, Single
• 70 Mtn Climbers, Cadence
• 60 Alt Lunges, 1-2
• 50 Burpees, Single
• 40 Merkins, Single
• 30 Pull Ups (or if no access to bar, use a table for Inverted Rows), Single
• 20 Toes To Bar, Single (or if no access to bar, Alt Single to Double Leg V-Ups, Cadence)
• 10 8 Count Body Builders, Single

800 Meter Run

Fin.

BOM/COT

Announcements

Name-o-Rama

BOM

Good, Better, Best. Never let it rest. Til your Good is Better and your Better is Best. – St. Jerome

Life goes by so fast. You only wanna do what you think is right. Close your eyes and it’s past. Story of my life. – M. J. Ness

Be safe, be well. Social D. Peace, brothers.