How It All Began…

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