It was a balmy 70 degrees when 11 PAX gathered in the gloom at #the_eagle. YHC hadn’t been able to find any takers and completed an EC run solo, and Castaway had trekked out for a solo EC Ruck. Poorly coordinated between the two of us, clearly.

YHC had sorta forgotten that he had agreed to Q today until Yurt’s Slack call out yesterday, so he quickly put together something to prepare the PAX for the upcoming Pool and Beach season. YHC instructed the PAX to bring a coupon or grab a Cinder Block from #the_eagle’s pile.

With short notice, it was harder to plan out the timing of everything, so quick Q-hack: The Plan – 4 different Super Sets of exercises, each for ~10 minutes, plus a 5 minute Warm-o-rama = 45 minutes of Beat-down!

Warm-up

• SSH x25
• WMH x12
• LBAC/Reverse x12 each
• Hillbilly x12
• Slow Squat x10

Super Set 1 (homage to ManMakers EC)

• 10 pullups
• 30 LBCs SC
• Luggage carry coupon to top of parking lot
• 10 burpees
• Luggage carry back (change sides)
• We were able to get 2 sets in

Super Set 2

• Overhead Press x15 IC
• Backward Run to top of parking lot
• Wide Merkins x10 IC
• Mosey Back
• We got 3 sets in

Super Set 3

• Curls x15 IC
• Bunny Hop to top of parking lot
• Merkins x10 IC
• Mosey Back
• We got 3 sets in. After the final set, we lunged walked back to warm-up our legs (and add time)

Super Set 4

• Goblet Squat x10 IC
• Flutter Kick x30 IC
• Mountain Climber x20 IC
• Alternating Shoulder Taps x20 IC
• We did 2 complete sets, plus one final set of Goblet Squats

Put the weights back, and voila! 6:15. We already got our Mary, so we moved directly to CoT

Announcements: get on that Q-sheet!

Prayers of Thanksgiving today for Yunus’ son Philip, home from the hospital after successful surgery, and for Timber’s son Lee, home from Atlanta Children’s Rehab after his bike accident and spotted swimming laps for the Chapel Hill Summer Swim League this weekend. YHC took us out.

SYITG, Aye!