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

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