Shipwrecked is the newest Lake Wylie AO that offers two workouts: moderate for the respectable or dinged up pax and high intensity for heart pumping challenge.  YHC was privileged to Q the 30 minute high intensity boot camp.  Here is how it went down:

Warm-o-Rama

• 100 yard mosey to the rear of the elementary school parking lot
• 20 SSH IC
• Arm circles

The Thang, Part 1 – The Challenge

A combination of merkins and pullups; pax individually chose to 25/8 or 15/5 for a series of no rest reps:

• Two rounds of standard merkins/wide arm pullups
• Two rounds of diamond merkins/chinups
• Two rounds of werkins/standard pullups

After about 12 minutes, pax would have completed between 90 & 150 merkins and between 30 & 48 pullups

The Thang, Part 2

• 11s in the parking lot: squats and CDDs
• Lunge & Nur in between
  • Omaha lunge to plyo-skip

The Thang, Part 3 – on the track

• Fast jog the straight-aways, slow jog the curves – one lap
• Repeat with 5 burpees between straights and curves – 20 burpees total
• Finished with quick round of Mary
  • 15 crunch frogs, IC
  • 12 Box Cutters, IC
  • 20 American Hammers, IC

We ran back to COT for announcements (Invergence/Convergence Sept 6/7) and to welcome FNG “Chimichunga”.

Final tally:  30.min 53 sec; 1.44 miles, peak heart rate 170, average 120;

As always, an honor to lead.

Wolverine