YHC gave fellow PAX ample opportunity to fill an empty Q slot over the weekend, but no uptake by late Sunday afternoon meant that YHC would pinch-hit and bring the heat & some classic Van Halen to get the week started off right.
Q led PAX on a mosey up the main road, backwards up the hill by the CAB and directed PAX to circle up by the gymnastics building for the following warm-ups:
Q directed PAX count off by 2’s, select a lifting coupon from the pile next to the gymnastics building, and line-up at the bottom of the hill by the main road. With partner exercises, PAX have a tendency to select a cohort of convenience – time to remedy that. Q directed all PAX to form 2 lines (line for 1’s, line for 2’s) – whomever was across from you would be your partner for the day. It was Moonshine’s lucky day.
After queuing up some underappreciated Van Halen classics, Q directed PAX attention to the whiteboard and provided instructions: both PAX would perform the exercise shown on the board, then run to the top far end of the parking lot, with a twist. PAX 1 would run BACKWARD directly up the hill, while PAX 2 would run FORWARD around the maintenance storage area until they both met at the top. Perform 5 Burpees together, then back to the start. All exercises were CUMULATIVE, so more reps every round. Exercises on the board were as follows:
10 Thrusters (w/coupon)
15 RDL’s (w/coupon)
25 Overhead Press
30 Bent Over Rows
35 Tricep Extensions
40 Chest Press
Good energy and mumble-chatter amongst the PAX this morning. Very thankful for my boy Moonshine for entertaining my words of “encouragement” and pushing his limits. Most PAX made it to Tricep Extensions before time was called. With T-5 on the clock, Q directed PAX to return coupon to the pile (running backwards en route), perform 5 Burpees, then head back to the flag. A solid 45s of Diamond Merkins before time was called.