YHC was expecting a small group at the Master Melvin, but word obviously spread far and wide about the Q, and 7 eager Pax were in attendance, in desire of a solid beat down. Plant the flag, give a brief disclaimer, and off to the Warm up:
SSH IC x 31
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Arm Circles IC x 20
YHC decided to introduce a couple great work out routines to my West Bank Friends. First, the DirtMacDuece. But YHC is calling it the Dirty DMD, as each round is kicked off with 10 Burpees OYO. That’s just Dirty…..
All exercises are completed in cadence to 12
Round 1
10 Burpees OYO
Merkins
LBC’s
Squats
Run a lap around the park
Round 2
10 Burpees OYO
Shoulder Taps
Flutter Kicks
Lunges
Run a lap
Round 3
10 Burpees OYO
Floyd Mayweathers
Hello Dolly’s
Jump Lunges
Run a lap
Round 4
10 Burpees OYO
Catalina Wine Mixers (6 count, but still 12)
Big Boi Situps (WW2)
Low Slow Squats
Run a lap
Next up was the Suck. F3 Nola has learned to Embrace it! Not sure who started this, but YHC will credit it to Tool, as that’s where I got it from. Time to introduce our West Bank crew to this horrible routine.
3 Rounds of 3 minutes doing the following exercises over and over
7 SSH
7 Merkins
7 Jump Squats
1 minute rest between each round (actually only 30 seconds, but YHC made the Pax feel like they were getting more, YHC is cruel like that….)
The Westbankers killed it!
Finish off with some Mary
Freddie Mercury IC x 15
Tin Snips IC x 10
American Hammer IC x 10
Crunchy Frog IC x 10
YHC remembered about the Q school thing with only a couple minutes left.
Called out to T-Square to call an exercise and correctly call to start:
Spiderman Merkins (aka Angle Grinders I think) IC x 10
Called out to Pauly D – Dying Cockroach IC x 20
Times Up, mosey back to flag for
COT
Count off, name-o-rama, announcements, intentions, closed with a prayer to the Sky Q
NMM
YHC attended his first Master Melvin last week, and discovered a solid group of Pax that had a lot of drive and no quit. This is pretty much the opposite of YHC. These guys are definitely going to make me better, so I figured I needed to step it up and see if I could challenge these HIM’s. I hope all enjoyed the beat down, and thanks for posting with me!
SYITG
