Man it’s been too long. Cha Ching set me up with the opportunity to Q at the SWAMP and I must say, I do miss that place. But then again, I think I say that with every AO I have the opportunity to Q at. So for this one, I “solicited” a few ideas from my Ragnar team and even got to incorporate a few of them while only 2 of them graced us with their presence.
17 BC’ers and 2 Ruckers for a total of 19 was the count as we circled up to be disclaimed and get a brief unnecessary overview of what I thought would be necessary instructions. In short, this post would be about starting and stopping, that’s it. No deeper meaning, no Beyond discussion this time, just full on “get your work on and get it done.” We’ll be running between our COP’s at 2 different speeds and I’ll call it out before we take off: 1: All you’ve got and 2: As a PAX.
1: COP in THD’s parking lot: for a little warm up.
2: Lt. Dans
3: Merkins/Carolina Dry Docks
4: Kracken Burpee (Only 1 way to get better at these and when in the Lake Wylie area, these are a must).
5: Staggered Merkins & Jump Squats
6: 1 min of 6″ leg holds, 1min 45 degree crunch hold. Followed by Dips & Dry Docks again.
7: 2min Al Gore, 1 min 6″ Merkin hold and 1min Calf Raise hold. Bunny hop 30 yds and back.
8: Diamonds, Wide-Arm Merkins, Slow Sumo Squats & 1min Flutter Kicks with a press
9: 24 Dips & the fountain
COT: Prayers for Stang’s parents, Emma Holt, those in the path of Hurricane Florence. Be open to how you can help others in the wake of the storm.
Until next time…