YHC is running the Spartan Beast on Saturday and decided that there was no better way to insure an appropriate workout than to Q it, so, here’s what we did.

Disclaimer was given.

It was still humid, but maybe a little less than it has been.

Warm-up

SSH x 30

Imperial Walkers x20

Alternating shoulder taps x20

Hillbillies x20

Arm circles forward x15, reverse x15, front claps x15, OH claps x 15.

Mosey  to pull-up bars for one set  of 15 pull-ups.

21-15-9 rep scheme of merkins, flutter kicks counting right leg only, and squats. Early finishers planked to the 6.

50 LBC’s when all finished and a long mosey to the center.

21-15-9 rep scheme of dips, leg raises, and step-ups counting right leg only. Early finishers planked to the 6.

50 LBC’s when all finished and mosey to the wall.

Wall sits and calf raises. Two sets each of 50 second wall sit with 50 calf raises and 30 second wall sit with 30 calf raises were done.

Ab Work

50 LBC

50 Flutter kicks counting right leg only

50 whirly boys counting right leg only

50 Freddie Mercuries counting right leg only

50 LBC’s

Mosey back to pull-up bar for max effort straight arm hang followed by 5o flutter kicks. Then max effort bent arm hang.

Mosey back to flag.

Announcements

-5th Saturday will always be at Epicenter

-This Saturday 2.0 workout at Shipyard for ultimate frisbee

Prayer Requests

-Judge Hairy’s friend, Lewis who is getting a defibrillator

-Lemon’s family who had some cancer scares.

NMS

-Great effort put in by all the PAX today who indulged the YHC with a lighter BC than usual.

Until next time,

BenGay