YHC received an SOS text message from Tweeter this morning. He was feeling a little “under the weather” and needed a subQ, so YHC agreed. (Funny how he doesn’t feel “under the weather” on run days.) YHC began looking back through his notes on his phone looking for a workout that would fit the bill especially with the promise of an FNG this morning. (More on him later.)

Disclaimer was given.

Weather was back to normal for December

Warm-up

SSH x 25
Cut the grass x 25
Merkins IC x 10
Imperial Walkers x 25

Mosey to the coupon cage, secure a coupon, and bring it back to the roundhouse.

The Thang

3 rounds of 15 goblet squats, 15 burpees, and 15 KB swings. After completing exercises, bearcrawl around roundhouse. After 3 rounds, run spoke between football field and baseball field down to fence and do 50 LBC’s.
Upon return start with 100 abs of your choice, and 25 merkins, then 75 abs and 20 merkins, 50 abs and 15 merkins, 25 abs and 10 merkins. Continue this until 6 is in.
PAX were then divided into 2 groups and lined up against one of the walls in a wall sit position. The first person in line had the block and while all of the PAX held a wall sit, the block was passed down and back 5 times. Down and back was 1 time. After 5 times, 10 merkins were done. Then back to the wall for 4 times, 8 merkins. This pattern continued until 1 time and 2 merkins. After the one time trip, a wall sit was held for a 30 count.
We then moseyed to picnic table to start a 21-15-9 of dips, step-ups (hard way) and big bois.

Recover was called after all had gotten through the set of 21. Blocks were returned.

COT

Announcements
Tullis family was very appreciative of the gift.
Mill Hill Marathon Relay

Prayer Requests

John Lumley – Weaver’s friend who lost his battle with cancer yesterday
Tweeter
2C

NMS

Welcome to K-Cup. The rest of you know him as Jordan from Starbucks. YHC has been trying to EH him for awhile now and after several “fartsacks”, he finally showed. He did a great job for his first time. He admitted after that he was done and we still had about 30 minutes left. YHC remembers those days and still has them from time to time. Here’s the story behind the name, K-Cup is also the worship pastor at Legacy City and YHC was ready to name him Josie or something of the sort but K-Cup was thrown out there and his reply was, “That would hurt my heart.” So, of course it stuck.
Great work by all who posted this morning.

Until next time,

BenGay