4 Second Holds

5 men gathered in the gloom to move some bells. It should have been 6, but the person that called out YHC to lead this morning didn’t show up. Not gonna name names, Wheelie knows what he did.

Mosey to the school entrance

COP

SSH x 12 IC

Don Quixotes x12 IC

Hillbillies x 12 IC

Mosey back to the front yard for the main set

Each hold is for a four count, each set is done for 90 seconds

Two handed press  hold half way

repeat with  no hold

Clean and press hold at rack then press

repeat with  no hold

Sit up press hold at top of press

repeat with no hold

Merkin rows hold at bottom of merkin and at top of row

repeat with no hold

Lawn mowers  hold at top of pull  (switching arms throughout)

Repeat with no hold

Low Pull  hold at top

repeat no hold

Low Lunge  hold in lunge and at transition

repeat no hold

Squats  hold at bottom

repeat no hold

KB swings hold over head

repeat no hold

Curl hold at half (switching arms throughout)

repeat no curl

Boat canoe to finish out time

Short Mosey to flag

Numberama

Namearama

Helix took us out

Announcements

• Ashcreek 5K May 20th. See Spit. http://www.ashcreek5k.com/

NMS

The weather was beautiful in the gloom as YHC pulled in at 5:26 to see two cars in the lot but another two follow him in, none of which contained Wheelie.The COP was meant to have more exercises each one only have 4 done, but apparently YHC cannot count past 3 when Q’ing. YHC’s son (Chewy) saw the swings for the challenge and stated “what if you stopped half way through and froze” the light bulb went off and this workout was created.

The mumble-chatter slowly died to grunts during the merkin rows and the low lunges, not sure but it looked like THE Carpenter was thinking about lunging back home. The PAX attacked this workout with enthusiasm and vigor and did us all proud.

Thanks again for letting me lead