YHC looked up the weather to see if it was going to be 2 Q’s (my first Q’s) this week in the rain, but alas only 100% humidity and no breeze greeted us this morning.

Warm-up

• Good Mornings – 10 (IC- Slow)
• Little Baby Arm Circles -10 Reverse -10
• WHM – 10 (IC- Slow)
• Combo claps (seal clap/overhead clap) – 10
• SSHs – 30

The Thang

Mosey to the rock pile for a small(ish) rock. YHC informed the PAX we will not really “run” but you need to be able to move with your rock then mosey to track each PAX with his rock of choice.

Laps around the oval

As we arrived on the straightaway YHC informed the group that we would be traveling around the track 100m at a time with different modes of travel while holding his rock and then exercises at each stop.

It looked something like this:

100 – Karaoke L side lead

Mountain climbers x 25

200 – Butt Kickers

Plank hold variations including regular, R arm high, L arm high and on elbows. (Lap 2 added R leg high, L leg high)

300- Karaoke R side lead

Plank walks – PAX started on inside lane in plank position travel sideways to outside lane then return to inside lane.

400- High knees

LBCs (IC) x25

We made great time so … We did it again

Lap 2 Looked very similar to Lap 1.

Lap 3 Time for some changes targeting same muscles with a slightly different approach

100 – Side Shuffle L side Lead

Monkey Squats x 25 (as called by Nubbin) Start Plank position jump feet forward and outside of hands keeping your butt down.

200 – Mosey (Monkey squats probably shouldn’t be lap 3 next time)

*Superman variation holds including regular, R arm L leg, L arm R leg

*Move to “dry spot on track first” this helped YHCs glasses from completely fogging over

300 – Side Shuffle R side lead

Burpees 10 OYO

400 – Rocks High travel Rocks overhead – shoulder press/tricep press as desired

LBCs x 25 (IC)

We traveled around the track as a group – no staggers so those who needed it could take the inside lanes, extra effort move to the outside. All the PAX crushed it.

Mosey to Rock pile with Rocks overhead and return to flag for Mary.

Mary–Called by Toast McQueen

V up 10 count holds x 5, Butterfly crunches, Flutter kicks, LBCs

COT

– Prayers for those traveling and that were not able to be with us in the Northern Province

YHC took us out with the sentiments of being thankful for this time to come together as men to work towards bettering ourselves and may we take that throughout our day and all of the interactions we have with people so that we may make a positive impact on ALL those we meet.

NMS

Getting up in the morning when the alarm goes off is just part of the work towards betterment, the group of guys in Hillsborough have been so welcoming and encouraging for myself pushing me to get stronger, build relationships that matter and to lead where/when necessary in all aspects of my life and I am thankful for this group.  See you in the gloom … looking forward to more Q sign ups to lead and follow throughout Hillsborough.