213

A chilly 28 degrees as 7 Pax including an FNG gathered for some work. When the the Preblast referenced Nate Dogg, those involved took it to a whole nother level – to the point where YHC felt the need to bring a few tunes for the workout. I Can’t Deny It, so let the puns begin. I hope the Pax don’t be thinkin I’m just talking and I won’t do a thing, really hope so.

DISCLAIMER

COP

Just like I thought, we were in the same spot in need of a warmup to begin. To the instrumental version of Regulate:

• SSH IC x20
• Imperial walkers IC x10
• Hillbilly walkers IC x10
• LBAC IC x10 fwd/rev
• Seal claps IC x10
• Merkins, OYO till first sign of exhaustion. That’s your count.
• Through the tunnel IC x10
• Inch worms x2 into Etch-a-stretch

THE THANG
After the warmup, we switched our minds back into freak mode. 213 might be an area code in Los Angeles, but today, it’s a multiple.

We bout to have a party. Let’s get it started. Three Laps around the school. Stop at each corner for an exercise:

• Flag: Merkins at 2x your merkin count (from the warmup)
• Swings: Underdogs at 1x your merkin count
• Softball home plate: Dips at 3x your merkin count
• Last corner: Mountain man poopers x 10 (YHC has a race this weekend, need the stretch)

After the 3rd lap, I keep forgettin’ things will never be the same again (Yep, Michael McDonald was part of this Q). So we proceeded to a long Mary

MARY

• LBCs IC x20
• Around the world plank, holding each position approximately equal to the number of bullets in the clip
• Freddie Mercuries IC x15
• Heels to Heaven IC x10
• Spoon Crunches IC x10 each side

Now that was some G-Funk

CIRCLE OF TRUST
PRAYER
MOLESKIN
Leading a Q is a great way to add variety to the AO. Consider signing up. Ask for help if you need it. Good Q’s allow for the fastest and the slowest to be engaged throughout. And as always, don’t Q it, if you can’t do it.

ANNOUNCEMENTS
Welcome FNG Valance!