YHC always enjoys posting at Downtown and when Bedpan was looking to fill Q schedule for January, YHC decided to take a Q spot. Bedpan sent a reminder on Thursday, so time to write the weinke.

Friday morning, alarm goes off at 4:45am, rise and shine, get ready and head out the door ready for my first Q at Downtown…Arrive with less than a minute to spare. Wow! 17 Pax showed up for a Breaker Breaker beatdown. Its 5:30am and Pax are ready for  Breaker Breaker to lead this convoy!

Disclaimer

Pledge

Warm-up:

Imperial Walkers I/C

Cherry Pickers I/C

Stretches

Burpees x 5

The Thang:

Mosey to the parking deck, we are going to the top! Pax circle up and wait on the six.

Called exercises – some core work and then the mumblechatter started. Some questioned if this was a Jane Fonda workout.

LBC x 50

Merkins x 15

60 sec elbow planks

30 side planks

60 sec bridge

Merkins x 15

60 sec elbow planks

30 side planks

LBCs x 15

60 sec elbow planks

Time to mosey again…..mosey down parking deck and out across street to First United Methodist church parking lot for next round of exercises….

Walk sits waiting on the six…Ready for next round of exercises. Hopefully these will be a better crowd pleaser for the PAX since some think core work is only for FIA workouts.

SSH x 30

Merkins x 10

High Knees x 25

Burpees x 7

LBCs x 10

Squats x 10

Merkins x 10

LBCs x 10

Merkins x 10

Squats x10

SSH x 30

Wall sit – 60 secs

Merkins x 10

High Knees x 25

What’s that? A train? Burpees x 5

Mosey around the parking lot, rinse and repeat the above called exercises…….

Start mosey back to Centennial, but short stop for some more work…

Wall sits and overhead presses

Hip slappers x 5

Rinse and repeat…..

As we head to back parking lot, YHC calls for a jailbreak to finish. Circle up and a few called  exercises to finish out the workout.

COT:

Announcements – Rice and Beans, Sunday Q Source at Crossroads and Coconut Horse

Prayer Request – Easy Ride,  Def Leppard, and others were mentioned

 

Thank you all for coming out and getting stronger and better men for yourselves, your Ms, 2.0s, and each other. It was an honor to lead you all this morning and great work by all. Welcome FNG  Falwell.

“I can do all things through Christ, who strengthens me!”    Philippians 4:13