YHC strongly encourages the PAX out there to sign up to Q House of Pain, so you can have a poem written about you. It was awesome to see the mix of new and old faces in the gloom as 12 PAX circled up at 0530, not 0600. There was some shade thrown YHC’s way on Slack yesterday, so it’s time to throw some shade at others.

Fartsack: Misery, The Exchange, Riggs, Doogie (that’s a given), Elf, Misery, Bitcoin, Cosmo, Dial Up, Juco, and Misery. 

Warm-Up:

• SSH x30
• Plank Jack x10
• Mountain Climbers x10
• Slow Merkins x10
• Alternating Shoulder Taps x10
• Harvesters x10

The Thang:

YHC led the PAX over to the steel pile to find a companion for the morning. We then lined up across the bottom of the parking lot where a giant truck was parked (and running its engine).

We did 5 rounds of:

• 20 bicep curls
• 15 burpees
• 20 thrusters
• Run to the top of the parking lot and back

Everyone successfully completed the evolution. In dire need of some recovery for our muscles, we took a lap around Church of the Good Shepherd. We then moseyed over to the grass field where all the runoff for the parking lot flows for a few exercises.

• Seal Claps x10
• Overhead Claps x10
• Air Press x10
• Box Cutters x20
• Freddy Mercury x20
• Hello Dolly x20

YHC then led the group back to the parking lot where we left our steel. It was time to make a few more trips up the hill.

• Trip 1: Backwards run, jog back
• Trip 2: Frog jumps to the 2nd island, jog back

Out of time!!!

COT:

• OPEC is doing Yoga for runners