2 PAX for MMEC and 12 PAX for the ME.  YHC had been wanting to cook up a beatdown going up the hill across the parking lots, and well, that’s just what we did.  With a hard-to-avoid animal theme, the Traveling Circus Circuit was born.  Let’s get to work…

Warmup:

• SSH IC x25
• Seal Jacks IC x25
• Willie Mays Hayes IC x10
• Good mornings IC x10
• Merkins IC x20
• Mountain Climbers IC x20
• Mosey down to the bottom of the round about hill
• Final warm up:
  • Run up to the traffic circle, 5 burpees
  • Run up to the gate, 5 burpees
  • Run back down to traffic circle, 5 burpees
  • Finish at the bottom and plank it out
  • Once all in plank, do 5 recovery burpees
  • Mosey to guard rail for main event of main event

The Thang:

• Traveling Circus Circuit – PAX will do an exercise at the guard rail, run to next parking area, travel across parking area, do exercise, travel across next parking area, do exercise, travel across final parking area, do exercise, run back
  • Round 1
    • Dips x20, run to next parking area
    • Bear crawl across
    • 20x Merkins, move to next parking area
    • Bear crawl across
    • 20x Merkins, move to next parking area
    • Bear crawl across
    • 20x Merkins, run back
    • The PAX were feeling very excited to be done with that until round 2 was  let out of the bag…
  • Round 2
    • 20x Bulgarian split squats (10 per leg), run to next parking area
    • Gorilla walk across
    • 10x Jump squats, move to next parking area
    • Gorilla walk across
    • 10x Jump squats, move to next parking area
    • Gorilla walk across
    • 10x Jump squats, run back
    • Wow.  Can I get a 10 count please?
  • Round 3
    • Derkins x20, run to next parking area
    • Crab walk across
    • 20x WWIIs, move to next parking area
    • Crab walk across
    • 20x WWIIs, move to next parking area
    • Crab walk across
    • 20x WWIIs, run back
    • And that about does it!
  • Mosey to the traffic circle and circle up for Mary

Mary:

• Flutter Kicks IC x25
• Hello Dollys IC x20
• Freddy Mercurys ICx20
• Mosey back to start and circle up for final movement
• Bird dogs IC x3- slooooow movements
• That’s it!

Announcements:

• Coffeteria after at Bean Traders – Order ahead!

COT: YHC was feeling the toll of the week this morning and the beatdown YHC planned showed no mercy.  Knowing the PAX were there with me was exactly what I needed to keep it going.  Thanks for the push!  Shout out to all those who haven’t Q’d in a while.  Sign up!  The Q sheets at The Falcon and other AO are looking bare.  Reach out to another PAX and co-Q.  It’s a great way to lessen the load and get it done.  Great work this AM gents.  Y’all killed it!

SYITG

OPEC