11 HIM showed up at Midoriyama on a cold dark evening for the first workout I have Q’d in a long time. By the time I got there at 5:20, most of this group already had a few miles EC in.
Warmup: SSH, Don Q’s, MNC’s
Since it has been so long I figured I would reuse one of my favorites and maybe no one would notice. Each man grab 2 bricks and lets mosey.
Mosey with the bricks to the dog park. 20 CDD’s, 30 military press, 20 CDD’s.
Mosey around the track. 20 werkins, 30 brick flys, 20 werkins.
Mosey back to the flag. 20 MNC’s ,30 brick straight arm raises 20 MNC’s
Mosey to the parking lot at the trail. 20 military merkins, 30 tricep raises, 20 military merkins.
Mosey to the bike trail parking lot. 20 merkins, 30 brick curls, 20 merkins.
Mosey back close to the flag. 20 diamond merkins, 30 brick punches, 20 diamond merkins.
At this point YHC’s arms had turned to jelly, so enough of that.
A few minutes left so circle up for some core work. Pax called out the exercise and I don’t remember what they were except for Oompa’s 100 lbc’s. Time.
Announcements: Christmas town 5k, half marathon Dec 22.
Prayer requests: Def Leopard’s M’s knee, friends and relatives with cancer.
It was an honor to lead. Next time it wont be so long between Q’s.