YHC saw an opportunity to Q at the prestigious El Diablo AO and snatched it! Arriving a few minutes early, YHC watched as 9 other Pax made their way to the shovel flag. With no lights on in Pontiff, the gloom was in full effect. At 0530 a brief disclaimer was given, and a short mosey was made to the field for:
Warmup
- SSH IC x 31
- IW IC x 15
- GG IC x 10
- Abe Vigodas IC x 10
- Bat Wings IC – AC, OH claps, Seal Claps, Chinooks, Moroccan Night club
With the warmup complete, the theme of the beat down was given: HIIT
COP #1 – EMOM x 10 minutes
- 10 Burpees first minute, 15 Jump Squats two Spoonz style next minute, continue alternating
- Increase Jump Squats to 20 on 4th minute and keep it there (it was well received)
COP #2 – Jack Webbs IC
- 1 Merkin followed by 2 air presses
- 2 merkins followed by 4 air presses
- 3 merkins followed by 6 air presses
- ……you get the idea
- 10 merkins followed by 20 air presses
COP #3 – The Suck (Embrace It!)
- 7 x SSH, 7 x Bobby Hurleys, 7 x merkins – Rinse and Repeat for 3 minutes as many rounds a possible
- 1 minute rest
- Resume for 3 minutes, The Pax was pushed to beat the number of rounds from first 3 minutes
Suicides with Burpees
- YHC had set up cones to mirror a basketball court.
- 10 Burpees at base line, sprint to 1/4 line and back, 1/2 line and back, 3/4 line and back, full court and back, complete 10 Burpees, plank and wait for the six
Mary
- YHC gave dealers choice to the Pax. Included Box Cutters, Wife Pleasers, Freddie Mercury’s, Peter Parkers, Plank Jacks, Penguins
- With only 1 minute left, YHC took the reins back to finish with Catalina Wine Mixers IC x 10!
COT with Intentions and closed out with a prayer to the Sky Q
NMM
- This is the first time YHC has been to Pontiff when there were no lights on at the track. Maybe it’s happened before, but just didn’t notice. Maybe they forgot to pay their bill?
- Sergeant Crack from Birmingham joined us this morning, steered our way via Ethanol. He recently returned from deployment (Thank you for your service!) and has been happily reunited with his wife and 1 year old son that he’s only seen for about a total of 8 weeks! He says he intends to be back when he does work here in NOLA. We look forward to the future visits! T-Claps to Hokie Pokey for being his Uber.
- YHC had to change the jump squats in the EMOM from 15 to 20 because there was too much rest, but that rapidly changed. The Pax will see this one again, it’s a real crowd pleaser.
- The HIIT theme was awesome, and the Pax loved it. How does YHC know that? The lack of mumblechatter is a true indicator……
- Hawgcycle had to go out of town, so he asked if someone could take the Q. Stepping in for Hawg is no easy feat, which is why the beat down was actually planned this time. We even did Bat Wings!
Thanks for posting with me today!
SYITG
