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