• When: 2020-09-18
  • QIC: Ken Doll
  • The PAX: Rock Drop, Cowbell, Hoist, Wingback, Argyle, Forrest, Pick Axe, Ken Doll


Campaign Q #2: Urban Legend

Campaign Q #2 of 29 in 48 days landed at Urban Legend this AM. The weather seemed more mild but after getting after it for a little while the humidity became apparent.

We did some old man stretching then it was a pure beatdown then we did more old man stretching.

Here’s what we did in more detail:

Conditions: high 60s, little breezy, still humid

The Thang:

Disclaimer
BOM

Warm up mosey

Dynamic Stretches

Mosey to bottom of parking deck ramp

At bottom:
Merkins x 12
Mt Climbers x 12
Diamond Merkins x 12 (these became troublesome)

Run up:
Donkey Kicks x 12

R&R for 8 minutes

Sprints
Sprint up
Mosey down
Back pedal up
Mosey down
R&R x 5

Mosey to top of parking deck

4 Corners Stack ‘Em (perform 5 reps of each exercise at each corner, plank when you return to corner 1)

Rd 1
Plank Jack Merkins
Rd 2
Plank Jack Merkins – Squat Jumps
Rd 3
Plank Jack Merkins – Squat Jumps – Iron Crosses
Rd 4
Plank Jack Merkins – Squat Jumps – Iron Crosses – Carolina Dry Docks
Rd 5
Plank Jack Merkins – Squat Jumps – Iron Crosses – Carolina Dry Docks – Burpees

Mosey back to bottom of ramp

More Sprints
Sprint up
Mosey down
Back pedal up
Mosey down
R&R x 5

Old Man Stretches

COT & BOM

Devo: 1 Corinthians 16:13-14

Prayer Requests:
-Unspoken

Announcements:
-9/26 Smokehouse Event
-10/19-10/30 The Gauntlet
-11/14 Cheech 10K

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