Knarr Back Blast

After Ron B decided to let everyone know that the Knarr would be a little run heavy this week, I wasn’t sure if anyone was going to show other than Pasqually. To my surprise we ended up with 8 even though the rest of the Palmetto team ignored my invitation for some race training.  Has anyone seen Jang in the last month?  Do we need to fill his spot? I think Madoff wants in. Anyway, with no fng’s the intro was short and we were off on a mosey around the parking lot for a rolling . . .

WARMARAMA

1 lap then 15 SSHs IC

1 lap then 10 SGs IC forward, 10 reverse

1 lap then 15 CPs IC

1 lap then some stretching before we began . . .

THING ONE

Having been told that the road immediately south of Ft. Benjamin is a half a mile long, and feeling certain that we would see no cars on it (and we didn’t see a single one, Duck), we did a rack & stack on that road as follows:

200 yds – 5 burpees OYO

400 yds – 5 burpees OYO, 10 WWIs SC

400 yds – 5 burpees OYO, 10 WWIs SC, 15 merkins SC

600 yds – 5 burpees OYO, 10 WWIs SC, 15 merkins SC, 20 copperhead squats IC

400 yds – 5 burpees OYO, 10 WWIs SC, 15 merkins SC

400 yds – 5 burpees OYO, 10 WWIs SC

200 yds – 5 burpees OYO

Having ended up at the well-lit tennis courts for our last set of burpees, we partnered up for . . .

THING TWO

Partner 1 two trips the the opposite fence and back while partner 2 did plank jacks AMRAP, then switching.

We repeated this with AMRAPs of LBCs, squats and WWIs. Finally, we headed to the picnic tables under the shelter for

40 dips SC

15 Derkins SC

15 Irkins SC

We then returned to the missing flag for . . .

3MOM, which consisted of some stretches.

MOLESKIN

We ended up putting in 3.3 miles, which seemed about right. As always it was an honor to lead.

-Gertrude