• When: 2020-10-06
  • QIC: BlueBloods
  • The PAX: Dominion, Wanderer, Bogey, WeeWee, Lt. Dan, Pole Dance, Key Chain, Chop Shop, Twerk, Black Betty, BlueBloods


11 Pax took to “The Ladder”

YHC was excited for the second ever Q at Surge.  While YHC was lucky enough to proctor two IPC weeks at Surge its always more rewarding to bring something of your own to help others get better.

Conditions: Mid 50’s, Clear and Crisp

Disclaimer:  Not a pro, listen to body, modify if necessary

What went down…..

Mosey to loading dock for warmup

SSSx15 IC; TTTx10 IC; LBACx10 IC; Reverse LBACx10 IC

To the block pile and line up for “The Ladder”

Round 1: Sprint to flagpole and back; 2 man makers; 4 curls; 6 kettle bell swings; 8 merkins; 10 squats; 20 LBC

Round 2: Sprint to flagpole and back; 4 man makers; 8 curls; 12 kettle bell swings; 16 merkins; 20 squats; 40 LBC

Round 3: Sprint to flagpole and back; 6 man makers; 12 curls; 18 kettle bell swings; 24 merkins; 30 squats; 60 LBC

Round 4: Sprint to flagpole and back; 8 man makers; 16 curls; 24 kettle bell swings; 32 merkins; 40 squats; 80 LBC

Round 5: Sprint to flagpole and back; 10 man makers; 20 curls; 30 kettle bell swings; 30 merkins; 50 squats; 100 LBC

JUMP OFF TOP OF LADDER: Sprint to flagpole and back; 2 man makers; 4 curls; 6 kettle bell swings; 8 merkins; 10 squats; 20 LBC; Sprint to flagpole and back

Return blocks and Mosey back to flagpole for MARY

1 minute of silence holding a plank In Memory of fallen F3 Grandstand/Myrtle Beach Brother Hightower; Police Officer Jacob Hancher of Myrtle Beach Department

6 Inches, box cutters, heel touches, American Twists

COT:

Announcements:

-Thursday 10/8: AO 3 year anniversary Q

-Fellowship on 10/22 Details TBD

-Lexington Half Marathon/Cheech 10k on Nov 14

-Breast Cancer Awarness Month; lots of races out there

Prayer Requests:

-Roy Cromer “Old Dad” COVID-19

-WeeWee bosses wife

-Family of fallen F3 Brother a d Myrtle Beach PD officer Jacob Hancher (Hightower) Rest in Peace

Leave a Comment

Your email address will not be published. Required fields are marked *

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.