YHC saw an opening on the Q sheet a few days prior and hasn’t had the chance to Q in the Northern Province, so Monday would be the day. 4 PAX plus YHC gathered in the gloom on this fine Monday morning.

Warm Up

PAX moseyed down to the traffic circle for a quick warm-up, which consisted of:
SSH, Slow Squat, WMH, LBAC, RLBAC

The Thang

Now that the PAX were warmed up, we made our way over to the nearby parking lot. YHC wanted to do some concentrated work on a few muscle groups. The first portion would be chest and shoulders. So we started out with an 11s ladder of merkins and carolina dry docks. PAX would complete 1 merkin, then bear crawl to the end of the parking lot, complete 10 carolina dry docks, then crab walk back. Then 2 merkins, 9 dry docks, etc. until finishing with 10 merkins and 1 carolina dry dock. The PAX pushed hard on this and we completed it much faster than I thought we would.

Now that our upper bodies were smoked, we moved over to the building to do a little leg work. Leg work consisted of some reps and then static hold via people’s chair against the wall. People’s chair would be a 10 count down the line.

• 25 Squats
• People’s Chair
• 25 Tuck Jumps
• People’s Chair
• 13 Jump Lunges (Per Leg)
• People’s Chair
• 25 Monkey Humpers
• People’s Chair
• 13 Step Ups (Per Leg)

YHC then wanted to move back to focusing on chest and triceps. So we completed a few sets of derkins and dips. We started with 20 reps of each and worked down the reps in increments of 5.

• 20 Derkins – 20 Dips
• 15 Derkins – 15 Dips
• 10 Derkins – 10 Dips
• 5 Derkins – 5 Dips

After this, YHC was surprised that we still had as much time as we did and had to make a little on the fly adjustment. To continue focusing on chest and triceps, we would do a 7s ladder of diamond and wide grip merkins. The mode of travel this time would be run, to get a little cardio in. PAX started with 1 diamond merkin and 6 wide grip merkins, repeat until you PAX completed 6 diamond merkins and 1 wide grip merkin. Once everyone was finished, we circled up for a quick round of 25 squats and then moseyed back to the startex by the pool for some mary.

Mary

Wanting to get up to 200 reps in for legs, we started Mary off with 25 squats. PAX then got on their 6s and completed 25 IC LBCs and 25 IC flutter kicks. PAX were then back on their feet and completed 25 more squats to get to 200. With the minute we had left, PAX got into a high plank position and did a ring of fire of 10 merkins.

COT

Prayers for safe travels for Buffay and his family, as well as any other PAX who will be traveling this week.

YHC took us out. It was an honor to lead you men this morning and thanks for having me in the Northern Province. Till next time, aye!