YHC didn’t know about the Q until late Sunday night so when the call came in, YHC had to come up with something quick before heading to bed. Here is how it went:
Warm Up-
SSH X 15 IC, ATT X15 IC
1 Lap of old ER but do Merkins and LBCs at each stop. Plank at bottom of last stairwell for the 6
The Thang-
Mosey behind the concrete beast for Merkins and Wall sits.
15 Wide Arm OYO run to top for Wall Sit + Overhead Press (back down)
15 Diamond OYO run to top for Wall Sit + Muhammad Ali
15 Arm Release OYO run to top for Wall Sit + Joe Frazier
10 Burpees OYO run to top for Wall Sit
Mosey to the top of the parking deck for some Mary:
Pretzels X10/ leg IC, American Hammer X20 IC, WWII X10 IC
Run the stairs down to lowest level for 25 Squats, 25 Lunges, 25 Plank Jacks, & 25 Overhead Press. Run back to the top and back down but then go to 2nd floor for 20 of all the same exercises. Back to the top of the stairs, back to the bottom then the 3rd floor. 15 of all the exercises back to the top all the way to the bottom to the 4th floor for 10 of everything.
We ran out of time to do the last level so we planked on the 6 at the bottom of the staircase, then headed to the flag.
COT/ WOD:
Talked about the tough times people are going through (hurricanes, deaths, loss, etc.) and how we needed to trust in the Lord all the time. If we don’t lean on the Lord during the smooth times when it gets rough it will seem impossible.
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