YHC set out to find a way to gas the North Durm faithful while at the same time allowing our local celebrity @Happytrees to join the fun. HT served as special “assistant to the Q (ATQ).” Since he is on strict IR there would be no traveling. I decided to expand my not-so-famous but thoroughly painful game of Red Light/Green light to a full Q length event. Today’s Q background music was brought to us by the Amazon “Sweaty Summer Soul” playlist to celebrate the tepid weather.

Warmup

Seal Jacks, WMH’s, Harvesters, Arm Circles, Butt Kicks, 5 Burpees OYO

ME:   Each round was 1 min active/1 min static, then sprint up the length of the parking lot (50 yds) with a quick mosey back to the AO. The ATQ kept the time.

Rounds:

Merkins/High Plank

Mountain Climbers/ Alternating Plank (30s/30s)

Prison Squats/ Al Gore

Jump Squats/ Al Gore

WW II’s/ V-Sit

Flutter kicks/ 6-inch leg hold

Overhead Claps/ Arms out hold (Andy Dufresne??)

Alternating Lunges/ Al Gore …lot’s of grumbling…

LBC’s/ V-Sit …even more grumbling….

Shoulder Taps/ Side-Plank hold (30s/30s)

–with time running short we did 1 min of Freddie Mercury’s and finished with 1 min of Bridge-up leg extensions

Mary   

Superman ring of fire

COT:

Prayers F3 brothers on the IR, specifically @Happytrees, and @LarryLegend