11 pax beat the fartsack to post for what they thought would be a Swanson led workout. Swanson called an audible, but not before providing a weinke, and YHC decided to take the Q, but made some changes to the weinke as the workout progressed. Below is a close approximation of what happened.
Disclaimer-BOM-Prayer
Mosey
Circle up(still in the front parking lot)
SSH x 15 IC
The pax then moseyed a short distance between each of the following exercises. Between the shoulder warmup exercises, arms were kept in the raised position during the mosey(picture pretending to be an airplane). This added a new degree of difficulty to a usually easy exercise.
LBAC x 15 IC
LBAC reverse x 15 IC
OHC x15 IC
RTR x 15 IC
Merkins x 15 OYO
Squats x 15 IC
Munkey Humpers x 15 IC
Gorilla Squats x 15 IC
The mosey then ended at the curb by the short wall in the parking lot.
Curb Step Ups x 50(each leg) OYO
Curb Jump Ups x 50 OYO
Curb Jump Ups(each side) x 25 OYO
Plank for the six.
Plank on the short wall.
Incline Merkins x 15 OYO
Dips x 20 OYO
Decline Merkins x 10 OYO
Rinse and Repeat
Mosey to the bus loop.
Air chair on YHC’s call
Plank on YHC’s call
Bear Crawl up the hill 10 BBSU, Crawl Bear down the hill 10 Merkins.
Bear Crawl up the hill Air Chair, Crawl Bear down the hill plank.
Mosey to the shovel flag.
Mary
LBCs x 40 IC
Freddie Mercury x 20 IC
Plank
Iron Cross x 10 OYO
At this point ChHedda(r), at the prompting of Wapner, displayed a new exercise that he introduced at Tread on Sunday. Wapner wants to name it the “row row your boat canoe.” YHC did not call this exercise due to a lack of coordination on YHC’s part, and if you can’t do it, don’t Q it.
Flutter Kick x 15 IC
Announcements
TP will be converging at the Cheech 10K this Saturday.
Prayer Requests
Rea family-loss of mother
3 young ladies in Chapin(1 is Lightbill’s daughter) involved in car accident with train.
Corbett Anderson
Wapner’s wife’s co-worker Meredith(cancer treatment).
COT
BOM
Prayer
Devo
YHC mentioned the discussion that has taken place at the Forge over the last couple weeks regarding a man’s relationship with his work. YHC encouraged the pax to read the q source material and keep proper alignment between work and other commitments/relationships.