While YHC has had the privilege of posting with the men of the Roost many times in the past, I’ve never done so in the Q role. That changed today. Leading these men in a workout has been long overdue. They push and bring out the best in each other and any visitors that may post with them. They did not disappoint today. I knew I had my work cut out for me. Here’s how it went down.
Conditions:
Low 40s, damp
The Thang:
Parking lot for warm up:
– Seal Jack x 15 IC
– Hill Billy x 15 IC
– Overhead Arm Clap x 15
– Little Arm Circles x 10 IC (reverse)
– 10 Burpees OYO
Amphitheatre:
Circle up in plank, Ring of Fire. Each PAX does 10 merkins one at a time. While one man is doing merkins, rest of PAX hold high plank. Next man does 10 merkins, rest of PAX hold low plank (low merkin position, not on elbows). Flapjack until everyone does 10 merkins.
– 20 Dips, 20 Inclines, 20 Declines, run loop back to amphitheatre
– 15 Dips, 15 Inclines, 15 Declines, run
– 10 Dips, 10 Inclines, 10 Declines, plank
Mosey to block pile, head to bottom of hill for DORA. Partner up for combination of called # of reps. PAX 1 begins reps, PAX 2 runs hill and back, flapjack.
– 150 curls
– 200 squats w/block
– 150 OHP
Return blocks, mosey back to track. Begin with called workout, then run lap:
– 25 BBSU
– 25 American Hammers (double count)
– 25 Flutter Kicks (double count)
No time for Mary. BOM
Announcements:
We have adopted a family through Chapin We Care. Not to put a financial burden on the PAX this time of year, but Splinter and YHC wanted to bring our AOs together to help a family/child in need this Christmas. Each child has a wish/needs list for Christmas. PAX can send donations to YHC through Paypal at [email protected] or in person and I will ensure that every penny is spent on the family that we are sponsoring. Approximate cost that we’re looking to raise is $80 – $100. Those who would like to contribute need to have donations in by Dec. 15th. We’re sponsoring an 8 year old boy who loves Legos and is in need of clothes.
Prayer requests:
Fellow PAX running in Kiawah races this weekend
Fran Ricks in hospital