Conditions: hot and humid
YHC arrived at 6:22 to finalize the plan
3 brave PAX at 6:30… it is Sunday, most are lazy
Ballooned to 8 total PAX
Thang 1: Decline Stair Set #1
Combo move: Decline Plank Shoulder Tap + Derkin (6-count Deep Sea Diver-style)
Format: 8x IC on top step, then drop a step — 7x IC… down to 1x
“Only” 36 reps total… somehow felt like triple that.
Thang 2: Partner Work – Burn & Bunny
90 sec AMRAP:
PAX 1: Rocky Balboas on curb
PAX 2: Bunny hops up/down the stairs
Flapjack and repeat for another 90 seconds
Thang 3: Partner Work – Sprint & Squat
PAX 1: Jump squats on the far side of the fountain
PAX 2: Sprint to NOMA front, facing the museum (so that PAX1 gets a good view), knock out 10x Carolina Dry Docks
3 rounds each
Thang 4: Decline Stair Set #2
Combo move: Decline Hip Slap + Derkin (6-count)
Same format: 8x IC → 1x IC down the steps
Still “only” 36 reps. Still awful… maybe awfuller.
Thang 5: Triangle of Trees – Roosevelt Mall
Mosey for a minute… which started with a walk because we were spent.
BLIMPS OYO, but each round starts together… LBCs if you arrive early at the next station
B: 5x Burpees
L: 10x Lunges
I: 15x Imperial Walkers
M: 20x Merkins
P: 25x Plank Jacks
S: 30x Squats
Hit 3 trees = 3 rounds
Always finish with… back behind NOMA — Monopoly led Sunday Mornings while YHC herded the PAX back in
It was hard. It was fun. It was hot.
COT
Fill the Q sheet. Bring back the Kotters.
Leave no man behind. The lone wolf dies, but the pack survives.
Payers for all.
See you at QvQ Friday 7/18.
SYITG!
