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

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