YHC kicked off 2020 by Qing at House of Pain on New Year’s day. 12 PAX attended, 3 for EC 5K run

Warm Up

SSH x 25
WMH x 10
Good morning x 10
Imperial walker x 15
Little Baby Arm circles x10 and reverse

The Thang

Jog to the lower parking lot grab some steel and begin.
One lap around the lower parking lot while holding the steel over head. We stopped at each corner for the following:
20x Overhead press
20x Bicep curls
20x Rows
20x Tricep Extensions

Next up:
Bear crawl the first leg of the parking lot
20 Merkins
Bear crawl the second leg of the parking lot
20 Diamond Merkins
Lunge Walk the third leg of the parking lot
20 Wide Grip merkins
Lunge Walk back to the start
20 Carolina dry docks

Pick up the Steel
Walk around the parking lot, stopping at each turn for Pax choice exercise
First corner – Cosmo’s call – 20 Ginuwine’s
Second corner – Bitcoin’s call – 30 bench press
Third corner – Crimson’s call – 20 squats
Fourth corner – Loonie’s call – 20 squat/overhead press combo

Groups of 3 – One Pax at top hill, one Pax at bottom of hill and a runner.
Exercise at top – Bobby Hurleys
Exercise at bottom – Merkins
PAX rotate between the two stations and running

Mary

American hammer x20
LBCs x 20
Flutter kicks x 20
Freddie Mercury x 20
Ski Abs x 20
Merkin Ring of Fire – 5x for each PAX