9 PAX posted for Second Helpings of Monday AO @ The General and YHC’s VQ.

The PAX were astonished to have early-morning company in the parking lot in the form of a (mostly female) workout group involving superfluous equipment (clipboards, cones, yoga mats, and maybe even recliner chairs).innovation, determination, and a hint of subordination the PAX planted the flags on the opposite end of the parking lot to show the JV team how the varsity boys play.



YHC is not a professional, and not even a particularly useful amateur. This is a voluntary, free workout (unlike the expensive, seemingly involuntary workout on the other side of the lot.) Push yourself, but don’t hurt yourself. If you have a medical condition, let someone know, and be thankful that an Uber to the Medical Center is only about 6 bucks.


68 Degrees, 90% humidity.


#Warm Up/COP

Given the large number of Jills on the other side of the lot, we warmed up with 7 different types of Jacks to balance the Feng Shui.

  • Side Straddle Hops x 21 IC (#Facesonaces)
  • Seal Jacks x 21 IC
  • Raise-the-Roof Jacks x 21 IC
  • Squat Jacks x 15 IC
  • Cross-Squat Jacks x 15 IC
  • Plank Jacks x 15 IC
  • Merkin Jacks x 10 IC

Stretches (#EnzyteForHamstrings)

  • Abe Vigodas x 10 IC
  • Grassgrabber x 10 IC


#The Thang

Mosey to the benches for DORA of Merkins, Skull Crushers, and LBCs with breezeway runs. Minor fillibuster about the length of the breezeway run was cut short in the interest of time, settling on the Rastafarian Red Drum as the turning point.

  • Merkins x 100
  • Skull Crushers x 200
  • LBCs x 300

After a well-timed 10 count courtesy of The Wreck brief Mosey to the wall for some next-generation exercises with yet-to-be-finalized names.

  • People’s Punches x 20 IC
  • Nasty Hookups x 10 IC
  • People’s Punches x 20 IC
  • Counterclockwise Nasty Hookups x 10 IC
  • People’s Punches x 30 IC

Mosey back to the unfamiliar flag-site at 609AM.

  • Low-Flutter Kicks (Buble-Worthy) x 30 IC



9 PAX, no FNGs, no Easter Bunnies.


Welcome to Week 2 for Chicken Ranch and Vlasik, keep it up!


Ball of Man

Circle of Trust, Ball of Man and Thoughts and Prayers

  • Finding time for yourself is easier if you consider 0530-0615 reasonable “self-time.” Spending time/effort to improve your three “Fs” improves your performance in your day job and your family job, one might argue it is selfish to NOT post for workouts.


Thanks to the PAX for reliably showing up and tolerating my VQ this time, special shout-out to Duggar for the coaching and support. Looking forward to my Q v2.0.