YHC was traveling this week and missed Stop Drop & Roll’s Rameses Q, so when he saw there was a need for someone to step up for OCL, he felt compelled to return the favor & jump back into the gloom.

YHC had a rough sketch for a Q mapped out & OCL provided a great test venue with it’s layout.

3 for EC close to 5k

Warm-up

SSH x 20

WMH x 10

Harvester x 10

Hillbilly x 10

Merkin x 10

MC x 20

We set up 4 stations: a carry, burpees, a hill ascent, and weights at the top of the hill. Each PAX rotated through the 4 stations with our carry being the timer. The plan was to grind for 10 minutes and then switch up the exercises. We did this for 3 rotations and knocked out some recovery LBC’s between each of 10 minute segments.

1st round – Bucket Carry length of parking lot to the school & back, Burpees at the bottom of the hill, Bear Crawl up the hill, Curls & Squats with weights at top. We got through 6 or 7 stations in this 10 minute segment

2nd round – Overhead plate carry to school & back, burpees, lunge walk up the hill, Shoulder Press with weights at top of the hill. We got through 6 stations in this 10 minute segment

3rd round – Farmer carry with KBs to school & back, burpees, crawl bear up the hill, flutter kicks at the top. Only got through 4 stations in this segment but with the crawl bear that was plenty

Mary

J-Lo’s x 20

Peter Parker Parker Peter’s x 20

Ring of Fire alternating High & Low Plank hold for 15 count

No announcements or prayer requests

YHC took us out