BDay Q part deux

16 Iron Horse Pax welcomed YHC back to the origial sacred grounds of the amphitheater for my second q of the week…well not sure about welcomed, but they let me stay
DISCLAIMER
PRAYER

butt smack…thanks Kardashian. PBS
COP
Warm Up:

SSH x15 IC

Merkin x10 IC

Hillbilly Walkers (with a history of the term hillbilly by PBS) x15 IC

Willy Mays Hays x10 IC

THE THANG
Pax maintained the cirlce for 7 rounds of amrap exercises lasting 30 sec’s/exercise with 30 sec’s rest between each exercises, oh and did I mention each round the pax get 5 seconds less to rest between each exercise. (insert one’s best dr evil laugh here).

• kettle bell swings (with block) 30 seconds
• blast off merkins 30 seconds
• squats 30 seconds
• pistons (imagine bent at waist with head up and holding block with hands hanging, then pull up and push down the block…like a piston) 30 seconds
• mountain climbers 30 seconds
• hold canoe 30 seconds

we had 1 min left so did last man standing with isometric block hold with elbows at 90°

CIRCLE OF TRUST
PRAYER
MOLESKIN
YHC discussed pod cast that recently heard from the order of man where the host interviewed author Gary John Bishop and that it would probably be worth the pax’s time to listen to.

It was an honor and a privilaige to be back qing at the orginal AO, thanks for having me fellas