Singlet Rainy VQ at the Iron Horse

YHC Posting on behalf of Singlet

After three weeks of great weather the Johnson City PAX faced their first #nocantores (the temptation to not post due to weather). The PAX responded with a resounding statement. T-claps to Singlet for stepping up and being the first Johnson City PAX to take on the Q.

Circled up by the shovel flag planted by the bridge

Disclaimer

The Thang:

Took a lap around the inner field for a warm-up.

• SSH (20 IC)
• TTT (10 IC)
• LBAC (10 each way)
• Shoulder Rolls (10 each way)

Four station circuit (4 rounds)

• Station 1—Decline mericans (8, 6, 4, 2)
• Station 2—Leg raises (10)
• Station 3—Werkins (AMRAP)
• Station 4—BBSU (10)

Mosey to the field for shoulder work

(YHC is writing the BB for Singlet, as I read the description of this exercise, it sounds like the PAX were doing the shoulder Macarena)

• Macarena’s (30 IC)
• Shoulder Cherry Pickers (30 IC)
• Overhead claps (30 IC)
• Shoulder Cherry Pickers (20 IC)

Mosey to flag light pole—burpee circuit

• 5 Burpees -> run to the end of the field and back (250 yards)
• 4 Burpees -> run to the end of the field and back (250 yards)
• 3 Burpees -> run to the end of the field and back (250 yards)
• 2 Burpees -> run to the end of the field and back (250 yards)
• 1 Burpees -> run to the end of the field and back (250 yards)

COT

• countorama
• nameorama

BOM—Singlet Prayer

Moleskin

This was YHC’s first time leaving the new JC PAX. YHC waited anxiously in a Boston hotel room waiting to hear how it went. YHC is very proud of the PAX for showing up in the less than ideal weather. T-claps to Singlet for stepping up and being the first JC PAX to lead the group.

Welcome FNGs Clay Hixon (Estrada) and Dave Brow (Red Card)