Grunge Churham Q Count To Date:

1. ThickBush (1/6)
2. Hare Ball (1/7)
3. Strollin’ Rone (1/14)
4. Pooty Tang (1/17)
5. AM-SCRAM (1/23)
6. Moosenlauf (1/30)
7. Sugar Walls (2/21)
8. The Cack (2/24)
9. Funkus Amongus (2/26)
10. F*ck da Beav (2/28)
11. The Big Louse (3/11)
12. Deep Throat (3/17) *
13. Honey Vag (3/20) *
14. How’s da Peen? (4/8) *
15. Pubic Itch (4/13) *
16. A F*ck Ton (4/17) *
17. Lidsville (Today) *

* Virtual Qs

Got the Q for YHC’s favorite day of the year. Levelled up the Wine Mixer party with B*ng Hits (YHC’s new creation).

But, first, let’s get started with a little…

EC

Lately, YHC’s EC of choice has been to do a Slick (sans 20# vest) Murph. Today’s version was an “at home workout” as follows:

• Pull Ups, x 5
• Merkins, x 10
• BW Squats, x 15

Hit 5 rounds of the above, then follow up with 25 flights of stairs (each flight, at least for YHC, was 19 stairs). If outdoors, this would have been a 10/20/30 followed by a 400 meter run.

Repeato the above cycle 4x for a total of 100 Pulls/200 Merks/300 BW Squats + 100 flights of stairs. Fun. Took YHC 39:40.

The exercise portion didn’t take too long (approx 4 or so min for each 5 round block) – it was the stair climbing that took forever, even though it was far less than Rx. Way more tedious (and dizzying) than simply running.

— 00 — 00 — 00 — 00 —

Alright, nice and toasty and ready to get roasty…time to light this candle…

WARM UP

• SSH, x 30, Cadence
• Mountain Climbers, x 25, Cadence
• BW Squats, x 20, Single
• Merkins, x 15, Single
• LBCs, x 10, Cadence
• Burpees, x 5, Single

Note: We will be working with the above superset of exercises for the balance of the workout.

MAIN EVENT

• Start with 30 second stair climb**
• B*ng Hit (Squat-Tar Knee’Diayes + Catalina Wine Mixer combo), x 5 Single Count
• Finish with 30 second stair climb.

** This is the “at home” version. The outdoor version would be a 100 meter run, B*ng Hit x 5, finish with a 100 meter run.

• A “Squat-tar Knee’Diayes” is basically a Mahktar N’Diayes, but with the legs. So, a BW Squat, then go down to your knees, one knee at a time, then get back to your feet, again one at a time, followed by another BW Squat. That is one rep.

• A “Catalina Wine Mixer” begins with a standard Merkin, followed by a Mahktar N’Diayes (Plank to Chilcut one elbow at a time, then back up to Plank) finish with a standard Merkin. That is 1 rep.

After completing the stair climb/BH/stair climb sequence, stop and perform the Warm Up superset detailed above, but bump the SSH down to the bottom and begin with Mtn Climbers, x 30, followed by BW Squats, x 25, etc. So, as follows:

• Mountain Climbers, x 30, Cadence
• BW Squats, x 25, Single
• Merkins, x 20, Single
• LBCs, x 15, Cadence
• Burpees, x 10, Single
• SSH, x 5, Cadence

Repeato stair/BH/stair sequence and again, perform the superset, but now bump the Mtn Climbers to the bottom, and perform BW Squats, x 30, etc., etc., … you know the drill.

Repeato it all until you end by completing a final superset starting with Burpees, x 30, and a final stair/BH/stair sequence for a grand total of 6 supersets + 6 stair/BH/stair runs.

Nice. Finish things off with a round of…

MARY

• Flutter Kicks
• Box Cutters
• Gas Pumps
• LBCs

All x 25 Cadence

Done.

COT/BOM

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