Adolphus texted YHC late Tuesday night and requested a Cougar substitute Q. YHC stepped up to the challenge and delivered the following for 16 pax:
Warm Up
- 20 SSH
- 20 Arm Circles
- 10 Good Mornings
- 10 Willie Mays Hayes
- 15 Merkins
- 25 Mountain Climbers
The Beast
Six sets of six reps of six exercises.
- Step lunges and merkins
- Grape vines and air squats
- Bear crawls and Bulgarian ball busters
- Bunny hops and Carolina dry docks
- Crab Walks and wide grip merkins
- Backwards sprint and burpees
The Circuit
Pax did three circuits of:
- Dips
- Squats
- Merkins
- Step lunges
Of 15, 12, and 10 reps
Mary
- Nut crackers
- LBCs
- Rosalitas
- Gas Pumps
- Russian Hammers
The End
