Taking Flight
QIC: Van Gogh
Date: 3/27/2019
PAX: Root Canal, Undertow, Razzie, Benjamin Button, Glazer, Lambchop, Blue Steel, Van Pelt, Posthole, Thistle (WD), Freon (WB), Palin, Snookie, Van Gogh (QIC)
YHC was stepping in early for @Mutton, who needed a substi-Q and will now be Qing in mid April. Had been toying with a few things, but went back to play off of a similar style workout from the Sexual Chocolate one led back in January. Really liking the “Flight” theme, it took shape!
Warm-o-rama
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- SSH x 11 IC
- Mosey to the track, stopping at 4 corners:
- IST x 11 IC
- Copperhead Squat x 11 IC
- Whirly w/The Clap x 11 IC
- Arm Swirly Things F/R x 11 IC
The Thang
- Flight
- 4 laps around the track
- Increment exercises each lap, till all 4 are done on 4th lap.
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- 1st lap: Merkins x 25
- 2nd lap: Mountain Climber x 25
- 3rd lap: Squat Jumps x 25
- 4th lap: Burpees x 25
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- Mosey to the Intimidator
- Take FLIGHT – Run to first stop sign, and back, do the following:
- Freddy Mercury x 25 OYO
- Lunges x 25 OYO
- Irkins x 25 OYO
- Run backwards up Intimidator
- Gorilla Humpers x 25 OYO
- Hand Release Merkins x 25 OYO
- Trump Twist x 22 OYO
- BONUS: Run backwards up Intimidator
Mary
- LBCs x 20 IC
- Low Flutter x 20 IC
- Penguin Crunch x 20 IC
- Plank til time
CoT
- Prayers for @Lambchop’s sister who had an unexpected outcome that will affect her career path.
- Prayers for @Lambchop, who works in sales, and is starting a job hunt. Maybe some PAX can help him out?
- Prayers for those struggling with addiction.
- Welcome news of @Proehl making his return.
- YHC took us out giving thanks and lifting up the prayer requests.
NMM
- Great bunch of guys Wednesday morning! Each was pushing the pace, and working hard for this fun one.
- 2.6 miles in total. 100 merkins in the first 15 minutes, 150 merkins total. Only 25 burpees, less than 60 as promised (was almost 50, but opted to make the burpees last).
- @Snookie is rediculously fast. The only way the PAX could catch up with him was because he had so much airtime on his Squat Jumps!
- Right behind him was his brother @BlueSteel, great to see him out more these days due to a calmer work schedule (“for now” he said).
- @Thistle earned that #RespectRespect… he’s more than worthy of it! Strong work this morning, looked like he hardly broke a sweat.
- Nice to meet @BenjaminButton this morning, who seemed the strong and silent type, but was very talkative after CoT. Hope to see you again soon!
- @DrTootCanal never reared his head this morning, rather his alter ego @RootCanal was flying through jump squats faster than YHC could fathom. 😉
- @Lambchop texted YHC later in the day to say those burpees did him in, which was surprising considering his Uncle @Mutton loves to throw down 100 burpees in his beatdowns… I guess it does not run in the family!
- YHC hadn’t seen @Undertow in what seemed like months so it was great to see him out there running up the Intimidator with ease.
- @Glazer put in his standard EC run in, must be nice to live so close to an AO!
- Speaking of living close by, @Freon was present and accounted for once again. YHC had to apologize for possibly deleting his website account while cleaning some invalid requests up the other day… keep up the good work, brother!
- @Posthole has been a regular PAX since his first post at #UrbanAssault, great to see him sticking with it and very clearly getting stronger, as he was flying through our Flight today.
- @Palin was fully of MC at the start on Wednesday, but YHC can’t remember any of it because I was slacking on Slack and forgot to make the BB. Always glad to see him when I post though!
- And lastly, our Site-Q @Razzie, who sent out an email looking for subs on Monday, approved of my substi-Q today. So the PAX can all thank him for the fun time we had. @Glazer left some big shoes to fill, but he’s been doing a great job communicating as site-Q… thanks for your leadership!
- Always a pleasure to lead and be amongst such great guys, thanks for the keys, @Razzie!
Van Gogh
