YHC is still on the mend from a hip injury that is all Tweeter’s fault and is limited in regards to going mobile. The Q this morning was open at Talon and UJ had Fury, so YHC decided to take it. Along those lines, the Q sheet is wide open gentlemen. Sign up or the AOQ’s are going to start assigning you dates to Q.

Weather – cold and frosty but not windy

Disclaimer was given.

Warm-up

SSH x 30
Cut the grass x15
IW x15
Merkins x10

Go get a block and return to the warm-up spot for further instructions.

The Thang – Tabata Style

The format of the workout went like this. 1:00 work, 20 second rest while at the stations. As we moved from station to station, PAX had to transport the block either by farmer carry, rifle carry, or 90 degree carry. If during transport, the “rest” period occurred, we did burpees until the work period and then continued progressing to the next station. After instructing the PAX with that, off we went towards the first station which was the pull-up bars.
Pull-up bar – 1:00 work; 20 second rest
Pull-ups or hangs
Goble Squats
Big Boy Sit-ups APFT style
Bicep Curls
Flutter kicks with the block in press position
Merkins

Move to the next station at the pavilion.
Pavilion station

Dips
Australian Mountain Climbers
Split lunges with left leg on bench
Split lunges with right leg on bench
Leg Raises
Merkins

Move to the next station at the front parking lot.
Front Parking Lot

Manmaker to a thruster (new exercise, YHC thinks?)
Triceps Extensions
High Plank
Vertical Chest Press
American Hammers
Merkins

Move to the next station which was back at the warm-up spot.
Last Station

Alternating block merkins
KB Swings

Recover was called and the blocks were returned.

COT

Announcements

NEED Q’s.
Saturday BC is at Epicenter.

Prayer Requests

Blu’s mom is being released from hospital today. Need prayers on the next steps.
Piddler’s in-laws were moved to assisted living yesterday and it went well. Continued prayers for comfort about the decision for Piddler’s M.
Praise report for Special K’s daughter testing negative again due to being a close contact.

NMS

YHC doesn’t always get to Talon. Thursday is usually reserved for Fury. But due to the hip injury that was all Tweeter’s fault and UJ having the Q at Fury, YHC took the opportunity to drive “all the way across town” and YHC hopes the 4 studs who joined him enjoyed the workout.
The manmaker-thruster combo is a good one. It came about during a Crayola Q at Terrapin about 3 weeks ago. We were doing manmakers and YHC had the thought that a thrust could easily be added and this morning was the morning to give it a try. It’s definitely a low rep count exercise. Give it a try at your next Q.
YHC shared that this week at Legacy City, we start a series called “Grace Bomb”. The whole idea is that we are created to look for ways to tell others about Him. And the way we can do this is to “bomb” someone who needs to feel His Grace that day. Be that a server at a restaurant, a co-worker, a family member, or even a complete stranger. Be on the lookout in our lives everyday for those people who need to feel His Love.

Until next time,

BenGay