YHC was a little worried about the ice, but the parking lot stayed just warm enough so it was full guns ahead! The QIC is going to be gone for a few weeks in NZD so YHC decided to avoid any “pizza parties” with this one.
AO – Stairs on Division
Environment - 31 degrees F, wet pavement - no ice, wind was 15 mph out of the E.
[0530 – Core Principles recited. Disclaimer given to 11 PAX] – @MAD COW @Forrest @BasicBro @Bald Eagle @Rehab @FreshCream @Gravy @Stern (FNG) @Hasselhoff @TinyTom @Roid Rage (QIC)
Lexicon - FATHERTIME
That PAX who swears he can read the Q’s watch from up to 20 yards away. “This 7 minute AMRAP has to be over by now.” “Probably should head back for Mary to be safe.” “This has to be the last Mary exercise, I’m sure it’s 6:00 now."
Lexicon - ADVANTAGE
A superior circumstance achieved by Movement.
1 Capri lap, SSH – 30X (Wash, Rinse Repeat),Ranger Merkins (20X)
Over head squat/Burpee Jump
AMRAP – 10 minutes
15X Over Head Squats w/coupon
15X Burpees – face coupon, burpee, jump over coupon, burpee
Extra 5 burpees at the end
Parking lot laps w/ coupon curls
AMRAP – 15 minutes
Run a lap – 15X curls (Wash, Rinse, Repeat)
Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. This exercise is performed 8 count. 1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin – 10X
American Hammers w/ coupon
IC – 30X (15X wash, rinse, repeat)
Maori Proverb: “ Be quick to follow up an advantage.”