YHC was planning to post at Shipyard to enjoy a mixed up anatomy lesson courtesy of a Duggar Q…plus Duggar is my homeboy, and my stone. A 0200 text message from the baby maker himself stated that he was under the weather with TheCrud (an epidemic sweeping through F3Greenwood) and that he wouldn’t make the Q. He was nice enough to send his e-Weinke via text, but YHC put his own thinking cap on and devised a plan on short notice.

WarmUp
15 SSH
15 GrassCutters
15 ImperialWalkers

TheThang

One lap around the school with periodic stops for rotation of one pax doing 20 merkins while others did high plank – 2 merkin stops per pace to make the full lap

With coupons at bottom of ConcreteMonster

5 KB swings, 5 curls, 5 triceps extensions
Run to top of CM – 10 flutter kicks – back to bottom
10 KB swings, 10 curls, 10 triceps extensions
Run to top of CM – 10 flutter kicks – back to bottom
15 KB swings, 15 curls, 15 triceps extensions
Run to top of CM – 10 flutter kicks – back to bottom
20 KB swings, 20 curls, 20 triceps extensions
Run to top of CM – 10 flutter kicks – back to bottom
25KB swings, 25 curls, 25 triceps extensions
Run to top of CM – 10 flutter kicks – back to bottom

Another lap around the school of similar fashion to begin – modified to one pax does max effort merkins while others do OH AirClaps – 325 cumulative merkins amongst the pax during the lap

Count-Name-BOM

Nice to have Roadie visiting from Huntersville, NC area