6 PAX started things off with some MMEC and 17 PAX showed up for the ME. YHC was pretty beat from the IPC the last few weeks, but saw an opening on the Q sheet and felt compelled to oblige. Taking a few tricks from the IPC, YHC sketched up a workout that was sure to get the blood pumping. Let’s get to work..

• Warmup
  • SSH IC x25
  • Willie Mays Hayes IC x10
  • Slow Merkins IC x20
  • Peter Parkers to Parker Peters IC x20
  • Slow Squat IC x10
• The Thang
  • Partner up and grab a coupon – only 1 coupon needed (we had cinder blocks, 40X and 60X sand bags, dumb bells, kettle bells, and ammo cans in the mix)
  • Mosey to the bottom parking lot track entrance (bring coupons)
    • Phase 1 – The Hill
      • Partner 1 Runs one lap up hill to the gate and back down
      • Partner 2 AMRAP Curls with coupon until Partner 1 returns to bottom
      • Switch
      • 2 Sets – second set OH Press with coupon
    • Phase 2 – The rail
      • Dips IC x15
      • Derkins IC x15
      • Dips IC x10
      • Derkins IC x10
    • Phase 3 – Coupons lunges
      • Partner 1 traveling lunges across the straightway (with coupon)
      • Partner 2 run to end of straightway, run back and relieve Partner 1 with coupon, Partner 1 run to the end and back, relieve Partner 2, etc. until coupon makes it across the straightaway. (think slinky)
      • Plank it out
    • Phase 4 – Walk it back
      • Partner 1 coupon carry slow pace while Partner 2 completes 5 Burpees, Partner 2 runs to catch up with Partner 1, switch, Partner 2 coupon carry slow pace while Partner 1 completes 5 Burpees then runs to relieve Partner 2, etc. until coupon makes its way back to start.
    • Phase 5 – Finisher
      • Partner 1 Bear crawl to the water jug (about 2/3 way to the roundabout), run back down to relieve Partner 2
      • Partner 2 AMRAP Thrusters with coupon until Partner 1 is done
      • Switch
      • 2 Sets
    • Mosey to the I-beams with Coupons
    • Phase 6 – Dealer’s Choice
      • Stop at the I-beams for some AMRAP pullups/hang OR BTTW.
      • All PAX pick their poison and get ready
      • 1 min BTTW OR 1 min Pullups/Hang
      • 45 sec BTTW OR 45 sec Pullups/Hang
  • Mosey back to start for Mary
• Mary
  • Flutter kicks IC x30
  • Hello Dolly IC x25

Announcements:

• The Bull is on for Oct 26th at either 6 or 7 AM (details TBD)
• Churham 6 yr Anniversary Convergence at Rameses on 2 Oct – Be there!

COT:

Today we heard from one of our brothers about a personal struggle in parenting and friendship.  It is a very difficult thing to take your own inventory when dealing with a tough situation and own up to your role in it.  Our brother showed us how powerful that can be and set the example for all of us to follow.  Nails shared with us the impact that F3 has had in his life and how he feels comfortable sharing his struggles with his brothers. Thank you for your honesty and courage to speak up.  We got your back brother.

As always, it is an honor to lead such a fine group of men.

SYITG

OPEC