YHC has been away from the Epicenter for a while and not a better way to get back at it than come back and Q. The work today was simple and gave some options to the PAX. YHC had some seriously sore legs from Blu’s Q on Tuesday and some rogue work at YHC’s gym on Wednesday morning. So, I did not want a ton of squats or lunges. So, we just did some simple work and ran the clock out doing it.

Warmup:

20 Side Straddle Hops In Cadence

15 Arm Circles (Forward and Backward) In Cadence

The Thang:

Mosey to the Pull-Up Bars

10 pull-ups or 20 Step-ups (10 each leg)

Then run up the hill to the center of the Epicenter

10 BTW Butt-Slappers Or 10 Burpees or 45 Second Upside Down Hold

Then run back down to the pull-ups bars rinse and repeat till time. (10 rounds was the goal most got it and a few extra rounds)

NMS: Everyone spent some time upside down, this is great for the shoulders IMHO! (Judge Hairy disagrees, but he spent plenty of time upside down!)

Attitudes were great! Polly is such inspiration now that he is crippled, (not sure what he was before the injury or what he will be after it heals!) But, Polly’s effort was amazing and if a badly torn meniscus can’t keep him from posting then no one else has much of an excuse!

Prayers for: Piddler’s family, Spud’s Dad, and Kudzu’s heart (celebration of his losing 25 lbs as well!)

Philippians 4:19 And my God will supply every need of yours according to his riches in glory in Christ Jesus.

Closed in Prayer By Trojan