The alarm was set for 0430 just like it is every morning. Just like every other morning, YHC hit the silence button and knew that the secondary 0445 alarm would kick in. The next time YHC saw on the clock was 0511…only 4 minutes until it was time to Q…all the way across town at TheEpicenter.

A quick couple of texts to AOQ Polly to inform him of my tardiness and to get him to lead a quick WarmUp and that YHC would be coming in hot and ready to work.

Disclaimer – maybe given twice, not sure if Polly gave before WarmUp or not

WarmUp – not sure what the exercise were, but there was heavy breathing when YHC got on the scene and exited the car

TheThang
Mosey to the pull up bars
Only 4 exercise needed for the bulk of the work today: pull-ups, squats, burpees and v-ups

Perform 1 rep of each Exercise
Run 25 yards, then back peddle 25 yards
Perform 2 Reps of each Exercise
Run 25 yards, then back peddle 25 yards
Hopefully you see the progression…the goal was to get through the set of 10 Reps per Exercise

Work was stopped twice for a segment of Ab Ripper

1st Segment
30 count low plank
20 IC Whirly boys
30 count low plank
20 IC LBCs
30 count low plank

2nd segment
30 second low plank
20 IC flutter kicks
30 second low plank
20 IC American Hammer
30 second low plank

Count-Name-BOM

Moleskin

Welcome to FNG, Trojan!

Would love to have Hulk and Capri (anybody remember him) work out together to see who makes the most and loudest odd noises

Thanks to Polly for getting the work started today

BenGay has his VQ at TheEpicenter on Thursday, let’s show up in big numbers to support him