Alpo sent me a text at 4:55 asking if YHC could sub-Q for him as he was up with a sick 2.0, so this BC was constructed in YHC’s mind on the drive from the house. The basic premise was recycled from a previous Q with some added wrinkles. YHC wasn’t sure how many would brave the cold this morning and was half expecting the parking lot to be empty upon arrival but Inspector and EncinoMan were already there. Sunshine showed up right on time.

Weather – Cold but at least the wind wasn’t blowing.

Disclaimer was given.

Warm-up
SSH x 25
Imperial Walkers x 20

Go secure a coupon and rifle carry to parking lot of dentist office.

Bridge Run
Exercises were: Goblet Squats, Bicep Curls, Tricep Extensions.
Work was: Start with 25 reps of each exercise. After completing all three mosey to the top of the bridge and complete 50 LBC’s. Mosey back to parking lot and reduce reps by 5 of each exercise. After every round of exercises, mosey to top of bridge and complete 50 LBC’s.

Ab Work
On your 6 with block in press position:
20 flutter’s IC
10 scissor kicks IC
10 Hello Dolly’s IC

Charles Street
Exercises were: Lunges with block, Chest Press, Bent Over Row
Work was: Same format as above with the exception of 50 Whirly Boy’s in the All-State Insurance parking lot. (PAX only completed 2 rounds of this due to time.)

Ab Work
On your 6 with block in press position:
20 flutter’s IC
10 scissor kicks IC
10 Hello Dolly’s IC

Blocks were rifle carried to pull-up bars and PAX completed one set of max effort pull-ups before returning coupons to pile and heading back for COT.

Announcements
Baby Gabe 5K this Saturday
Run Your Ice Off the following weekend
QSource on Sunday

Prayer Requests
Brute and family
Healing for Gabe

NMS
-Great work was put in by all PAX in attendance and YHC appreciates their dedication to posting in the cold. To be honest YHC considered fart sacking this morning but was glad that he didn’t, especially after receiving the SOS text from Alpo.
-Not much mumblechatter to speak of except during the Ab Work. Adding the block in the press position makes the work a lot more difficult, especially the scissor kicks and the Hello Dolly’s. YHC will be re-visiting these at a future BC.

Until next time,

BenGay