YHC has a banged up knee but was excited to return to Q Kenan. It has been a minute. My pre-blast hoped to recruit those who normally aren't big runners by letting them know I am not 100%. I did not mean to imply this would be a recovery workout. Just that we wouldn't get multiple miles in. Otherwise, the plan was to protect the knee but get after it.

Warmup: SSH, Hillbilly, Seal Clap, Mountain Climbers, Slow merkins

ME: Head to Kenan field and lineup on the goal line. Run to the 10 yard line, 10 burpees, Return
Run to the 20 yard line; 10 burpees and 20 merkins, Return
Run to the 30 yard line; 10 burpees and 10 merkins, 30 jump squats, Return
Run to the 40 yard line; 10 burpees and 10 merkins, 20 jump squats, 40 LBC's, Return
Run to the 50 yard line; 10 burpees and 10 merkins, 20 jump squats, 30 LBC's, 50 mountain climbers, Return

Usain Bolt's: each PAX individually ran to the other 25 yard line while everyone else did exercises. Exercises included freddie mercuries, flutter kicks, shoulder taps, burpees, etc.

50 yards of gorilla hops and 50 yards of traveling burpees

Circle up for Mary exercises including a Ring of Fire

COT: Kudos to Beano and all involved in the Cloudbuster event. They ended up raising just under $80K which is absolutely incredible. Props to those who completed the 12 hour ruck.

Thank you for the opportunity to lead,
SP