It had been some time since yhc took the helm at the beloved house of pain. Q #1 for 2019 with one scheduled per week over the next 5 weeks. Nothing like having the honor to lead such a solid group of men – not sure this can be found anywhere else. The cold crisp morning started with 5 pax getting their ec in. 4 (yhc, sweatervest, soybean who only ran due to shoulder injury and 2ply) knocked out a 5K with 1 loonie man throwing sandbags and bells around in the parking lot. 0530 hits and the rest of the pax roll in – 12 to be exact. Here’s how things went…..

traditional warm up – yes, yhc has forgotten exactly what we did here as this recap has some age to it now!

after our warm up we head to the steel pile, grab a piece and return to the bottom of the big lot. Here is where our circuit began.

circuit #1 – bear crawl up the big lot stopping at each of the 4 islands to do work. 10 reps of each exercise at each island: 1st – parker peter merkins | 2nd – jump squats | 3rd – hand release merkins | 4th – tuck jumps | pick up the 6

sprint to opposite next corner followed by 15 burpees oyo

sprint to very back lot, partner up for wheelbarrow around the perimeter switching as needed

head to our steel at bottom of big lot – 15 cadence count curls while holding a low squat hold

circuit #2 – bunny up the big lot stopping at each of the 4 islands to do work. repeato 10 reps of each exercise above and of course pick up the 6

sprint to opposite next corner followed by 15 alt jump lunge burpees oyo

sprint to very back lot, backwards run around the perimeter

head to our steel at bottom of big lot – ring of fire – pax hold steel overhead while one pax does 10 single count reps of shoulder press

circuit #3 – crab walk up the big lot stopping at each of the 4 islands to do work. repeato 10 reps of each exercise above and of course pick up the 6 – stop here, 5 minutes left for Mary

mary – plank jacks, plank ring of fire, lbc’s, flutters

Big time effort by the pax this morning – thanks for the opportunity to lead.