11 faithful posted to #SwampFox for a guest Q appearance by YHC. Today’s workout was pretty simple on paper. Once underway, however, it proved to be a whole ‘nother story. The plan was to stay in the parking lot but the pax did anything but stay still. This is how to keep it running…
Conditions: 37 and chilly
The Thang:
Warm-up Lap Around Parking Lot (take a mental picture)
COP
- SSH – 20 (4ct)
- IW – 20 (4ct)
- LBAC – 20 (4ct) forward/backward
Line up at the near corner of the parking lot and await instruction
Pax instructed to run the full lap around the lot stopping at all four corners for the following:
- 10 Merkins (at all 4 corners)
Then…
- 10 Carolina Dry Docks (at all 4 corners)
Then…
- 10 Diamond Merkins (at all 4 corners)
Plank until the 6 arrives….that’s three full laps with the aforementioned exercises at each corner
COP
- IW – 20 (4ct)
Pax instructed to run the full lap around the lot stopping at all four corners for the following:
- 10 Squats (at all 4 corners)
Then…
- 10 Standing Lunges (5 each leg) (at all 4 corners)
Then…
- 10 Jump Squats (at all 4 corners)
Plank until the 6 arrives….that’s three full laps with the aforementioned exercises at each corner
COP
- SSH – 20 (4ct)
Pax instructed to run the full lap around the lot stopping at all four corners for the following:
- 20 Flutter Kicks (count one side only) (at all 4 corners)
Then…
- 10 Pulse Ups (at all 4 corners)
Then…
- 20 Russian Twists (count one side only) (at all 4 corners)
Plank until the 6 arrives….that’s three full laps with the aforementioned exercises at each corner
COP
- Plank-o-rama
- Flutter Kicks – 20 (4ct)
- Pulse Ups – 12 (OYO)
- Russian Twists – 20 (4ct)
- Freddie Mercury – 20 (4ct)
- CLBC – 20 (4ct)
- Plank – 30 Seconds; 15 seconds in down push-up position
COT
COM – Closed out by YHC with prayers for Coach Mark (Venti and Splinter’s colleague)
Moleskin
- The workout literally never left the parking lot yet according to Stent we covered 2.5 miles
- #Kotters for Stent! You were missed!
Announcements
- Q School this Saturday at Camden. Support HeeHaw, support these new pax, and most importantly support your effort to be a better Q – a Q for the pax