DATE: 9/20/19
QIC: BTB
# of PAX: 2
PAX: Wapner
WARM UP
- SSH x 25 IC
- Imperial Walker x 20 IC
- Cotton Pickers x 20 IC
THE THANG:
- mosey to Johnnie Mercer’s pier
- Beach Access Run:
- stop at the bench at the end of each access for exercises, rotating upper body and lower body
- weave back and forth down the beach and down the street between accesses
- Mosey to Live Oak Loop
- Escalating Suicides:
- run to first speed bump
- 10 dead stop merkins
- run back to start
- run to second speed bumo
- 10 dsm
- 20 squats
- run back to start
- run to third speed bump
- 10 dsm, 20 squats
- 30 Freddie mercuries
- run back to start
- run to fourth speed bump
- 10 dsm, 20 squats, 30 FM’s,
- 40 Carolina dry docks
- run back to start
- run to other end of loop
- 10, 20, 30, 40
- 50 mountain climbers (double count)
- run back to start
- mosey back to the flag
- mary to finish
- run to first speed bump
- Escalating Suicides:
COT/MOLESKINZ:
- a little bit of chatter, but no whining this morning!
- we did manage to cover 5 miles!!
Thanks for joining me Wapner, it would’ve really sucked by myself! I have the Q again next week, lets get the numbers back up!
It was a privilege and an honor.
-BTB- over and out