SWASH BB 8.9.18

Five down, two to go.  After taking a break from running yesterday in Beaufort, it was time to get back on the track. Three miles was the goal and we ended up going 3.25 miles doing the following:

WARMARAMA

Mosey to the front of WCHS for 15 SSHs IC; 15 Sun Gods IC forward, 15 reverse; 15 Cotton Pickers IC; some stretching; Merkin’s Dog (10 Merkins SC, downward dog, 10 more Merkins). We then moseyed to the east end of the track by Shaft’s bell (which has been silent for some time now – where are you Shaft?) for . . .

THING ONE – RACK & STACK

1/4 lap – 10 Diamond Merkins

1/2 lap – 10 Diamond Merkins, 10 Doublewide Merkins

1 lap – 10 Diamond Merkins, 10 Doublewide Merkins, 10 Merkins

2 laps – 10 Diamond Merkins, 10 Doublewide Merkins, 10 Merkins, 10 Carolina Drydocks

1 lap – 10 Diamond Merkins, 10 Doublewide Merkins, 10 Merkins

1/2 lap – 10 Diamond Merkins, 10 Doublewide Merkins

1/4 lap – 10 Diamond Merkins

We then moseyed to the pull-up rack for . . .

THING TWO – AMRAP

After partnering up, one ran around the 1500 building while the other did the following exercises:

Pull-ups AMRAP (2 rounds each)

Then to the benches:

Derkins AMRAP, Irkins AMRAP, Dips AMRAP

Finally, we lined up on the gym wall for peoples’ chair, 10 count x 13 pax. It was then time to mosey back to the flag for . . .

4MOM – DEALER’S CHOICE

Intermixed with some stretching it was

American Hammer (Cooter) & Freddie Mercury (Navy)

MOLESKIN

Tomorrow YHC is on the Q at the Stampede, leaving from Carteret Community College. Wear something bright. We are going over the bridge and the gloom is hanging around longer these days.  Saturday will be the double, mandatory for BRR teams, a little bit of everything at the Hero Patriot before we head to Beaufort for the 5K. Here is the sign-up page: https://www.runtheeast.com/race-info/?id=4455

Continued prayers were asked and given for Lassie’s brother. Rameses took us out with another great prayer.  As always, it was an honor to lead.

-Gertrude