Most of my Q’s in recent months have been ruck focused.  As I started thinking about what we would do on Wednesday, I realized that one of my last bootcamp Q was likely when Wegman’s held the QvQ event at The Coop in October 2018.  That was a fun Q but there were elements of it that I wish I had done a little different.  So why not take this opportunity to implement a few tweaks.

Warm-Up:

• SSH x30
• Merkins x10
• Wind Mill x10
• Mountain Climber x10
• Imperial Walker x10

Mosey to the bottom of the hill by the pull up bars.

Activity 1:  Spider-Man merkins & pull-ups. 5 sets of trees

• Run to first tree. Complete 2 Spider-Man merkins. Then run to the pull up bars and complete 2 pull ups. Run back down the hill.
• Run to the first tree. Complete 2 Spider-Man merkins. Run to the second tree. Complete 4 Spider-Man merkins. Run to the pull up bars and complete 4 pull ups. Run back down the hill.
• Continue the series through the fifth set of trees (10 Spider-Man merkins and 10 pull ups)

Mosey to the football field

Activity 2:  Cross the football field width wise down the yard lines. 5 burpees at each sideline

We did a version of this during the QvQ but I felt that version was ackward.  This one worked much better.

• Partner carry 10 & 20
• Bear crawl 30
• Sprint 40
• Crab walk 50
• Reverse Sprint 40
• Crawl bear 30
• Wheel barrow 20 & 10

Everyone pushed themselves, the heat and humidity made sure of that!  Great starting the day with such a strong group!

Prayers for safety to all those traveling this week and rememberance of patience and what really matters as we spend time with family and friends.

Thank you Punch List for the opportunity!!