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