It was a gloriously humid morning at BAOPS where I was joined by 4 other pax to tackle the hills of Tega Cay.
WARMUP: 24 SSH. That’s all we needed to get warm with 70ish relative humidity.
THE THANG: Sprinted out of the parking lot for roughly.25 miles.
Performed the following:
12 Merkins IC
12 Squats IC
12 LBCS IC
12 Flutters IC
Sprint another .25
Repeat the exercises reducing the reps by two.
We would run from the traffic circle by Anchorage all the way to the marina and back towards the fire station to complete this sequence. When we got to 4 reps I had us run up “the hill” and then back down to get our set of 2 reps in.
From there we ran back up “the hill “ to the fire station for part 2 of the Weinke.
Here I began part 1 of a Webb. HR Merkins and Double Count shoulder Taps. We got to 6 and 24 and then sprinted a little over .25 miles up towards the TC clubhouse. Here I flapjacked the exercises so we would do 1 shoulder tap for every 4 HR Merkins. We got to 5 and 20 where YHC looked at the time and got us back to the Runde parking lot.
Back at the lot we finished with 6 Taps and 24 HR Merkins.
Part 3 of the Weinke took us to the basketball court where I led the pax in a core focused Tabata. This included BBS, LBCS, Flutters, Hello Dolly’s, Freddy Mercurys, Dying Cockroach, Hammers, FGLbcs, and a plank. The “rest” in between sets was a sprint in the parking lot.
With exactly 35 seconds left YHC realized there was an exercise he didn’t call but everyone expected. So we ended with 10 burpees OYO.
Great Work by everyone as we ended with over 3 miles and lots of Merkins.
I spoke a little today about an accomplishment I had earlier in the week and how great it felt to get it done. But I also mentioned that with accomplishment comes the threat of complacency. While we should be proud and enjoy achieving a goal… that doesn’t mean we don’t stop pushing or finding that next “hill” to climb. A message I thought appropriate for Alcatraz.
Announcements were plenty. We have a lot going on in the Fort and are blessed with the opportunities we have.
Prayers for health and guidance.
Until the next time …. Slapshot 👊