With 7 year convergence on the horizon this weekend, YHC went deep into the backblast vault to dust off the first Q of the newly established F3NETN AO named Ironhorse. Most of the names of the 27 PAX who posted that morning were unfamiliar, but some OGs I recognize like Jester, Rite Aid, Donatello and Penn-Segal. On this 54 degree morning and almost 7 years later, YHC recycled the inaugural Q led by Ranger from SC and 10 PAX experienced its suckiness.
DISCLAIMER
PRAYER
COP
Warm Up
Motivators from 8
Abe Vigoda 10 IC
Slow Monkey Humpers 10 IC
Seal Claps 10 IC
LBAC forward 10 IC
LABC reverse 10 IC
Overhead claps 10 IC
THE THANG
Blocks Station:
Circle up around amphitheater:
5 Merkins on the blocks, bear crawl around the circle back to your block
4 Merkins on the blocks, bear crawl around the circle back to your block
3 Merkins on the blocks, bear crawl around the circle back to your block
20 Block Curls
Wall Station:
10 Incline Merkins
10 Step-ups (each leg)
10 Decline Merkins
10 Dips
Rinse and Repeat for 8 minutes
Stair Station:
Pair up with a partner
#1 runs to the top of the steps performs 5 burpees and returns to the bottom while #2 does LBCs AMRAP until #1 returns
Flapjack
Rinse and repeat for 8 minutes
Pain Train Station:
Run to the first light perform 10 Squats and return to the starting pole for 5 Burpees
Run to the first light perform 10 Squats, run to the second light perform 10 Merkins, return back to the first light for 10 Squats and return to the starting pole for 5 Burpees
Add one light each round, alternating 10 squats and 10 merkins at each light out and back with 5 burpees when returning to the start pole for a total of 7 minutes
MARY – No time
CIRCLE OF TRUST
PRAYER – Kardashian asks to remember to be in prayer for the family of a 34 year old biology teacher who passed away recently from cancer.
ANNOUNCEMENTS – 7 year convergence is Saturday at Ironhorse (7am start time). EH some of those OGs and invite some FNGs
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