So for some quick backstory, YHC had the Q at the Deep on 9/29, but was asked by our Nantan to be on of the Q’s at the convergence at WEP.  I was planning on doing a football themed workout there, but since I was losing that Q, I thought I would try to move it to the Swamp.  That being said, nothing about what this workout evolved into resembled anything like what I was originally thinking, but as always, it was great to lead these awesome PAX.

There were 16 at The Swamp on a morning that was back to being hot and muggy.  I gave a short disclaimer and we started promptly at 515, the PAX were really chatty this morning, which stopped almost immediately after I got started because there wasn’t much time to breathe after that, let alone talk.

We took a short mosey around the parking lot and did some toy soldiers and shuffle steps on our way to the parking lot by the fountain where we circled up for a quick warm up.

• 10 Windmills IC
• 15 Moroccan Nightclubs IC
• 10 Low Slow Squats
• 10 Merkins IC

I only had 1 “thing” planned this morning, we would have 2 teams and do the same thing over and over again mixing in different exercises.  I had 5 cones on each side of the lot/fountain spaced 10 yards apart.  We would start at the back island and essentially do suicides while stopping at each cone and doing an exercise of my choice.   The first whole team to cross the finish line at the other end of the lot by the far island got a point for some friendly competition.

Breakdown:

• Run 10 yards, do exercise, run back to finish
• Run 20 yards, do exercise, run back to finish
• Run 30 yards, do exercise, run back to finish
• Run 40 yards, do exercise, run back to finish
• Run 50 yards, do exercise, and then go the final ~60 yards or so via a movement of my choice.
• Mosey back to start and repeat with different exercises

Exercises:

1st set

• 10 Burpees
• 20 Merkins
• 30 Squats
• 40 LBC’s
• 50 Alternating Shoulder Taps
• Sprint to finish

2nd set

• 10 Burpees
• 20 Werkins
• 30 lunges
• 40 flutters
• 50 SSH’s
• Bearcrawl to finish

3rd set

• 10 Burpees
• 20 Diamond Merkins
• 30 Monkey Humpers
• 40 Rosalitas
• 50 Overhead Claps
• Lunge Walk to finish

4th set

• 10 Burpees
• 20 CDD’s
• 30 Reverse Lunges
• 40 Dying Cockroach
• 50 Plank Jacks
• Crab walk to finish

5th set

• 10 Burpees
• 20 Ranger Merkins
• 30 Lateral Jumps
• 40 Hello Dolly
• 50 Seal Jacks
• NUR to finish

6th set

• 10 Burpees
• 20 Crucible Merkins
• 30 Calf Raises
• 40 Box Cutters
• 50 High Knees
• Shuffle/split the distance to the finish

We finished up with 2 minutes to spare, 1st team consisted of YHC, Bones, Cha-Ching, and Mainframe and we won with 4 points.  The 2nd team consisted of Gears, Regal, Tinsel, and Moab and they won 2 of the sets.  Winning team had a choice of 10 more Burpees for everyone or 20 for the losing team, we chose 10 more Burpees for everyone.

Mosey back to CoT right on time.

• Invergence tonight!
• Convergence 9/29 at WEP
• Prayers for Moab and his big interview
• Prayers for Cancer
• Prayers for our troops that fight and the struggles they have with PTSD when they are back home.
• Prayers for victims and families who are dealing with Hurricane Flo

Thanks for the Q Cha-Ching!

Until next time,

-Flux-