A few weeks ago Whoopee posted about doing a Site Q swap with someone in the Dallas area. It seemed he was wanting to Grab himself a glimpse of God’s country and I jumped on board quickly as I’ve been looking to visit another AO myself. Thanks Whoopee for this opportunity.
As I arrive I quickly see a lot of eager faces. No FNGs so we get at it. This W/O is going to be somewhere around 1500 reps total. Quickly we hit up The Pledge and the warmup went as follows.
- 20 MNC IC
- 20 Gravel Pickers IC
- 20 Imperial Walkers IC
- 20 Don Qs IC
- Right Runner Lunge Stretches
- Left Runner Lunge Stretches
- 25 SSH IC / 5 Burpees OYO
- 20 SSH IC / 4 Burpees OYO
- 15 SSH IC / 3 Burpees OYO
- 10 SSH IC / 2 Burpees OYO
- 05 SSH IC / 1 Burpee OYO
We say good buy to Pain Lab guys as they head to do their thang and we go to do ours.
Let’s Mosey we stop at the Nature Trail Entrance for some Munkey Humpers until a vehicle passed. We got @20 IC. We mosey on stopping at the Business Park. Now the work begins.
125 Total Reps on Top and Bottom of Hill. Merkins/LBCs on bottom Squats/Mountain Climbers count right leg on top. Rounds went like this.
- Round 1 – 100/25 Merkins/LBCs 100/25 Squats/Mountain Climbers
- Round 2 – 75/50 same exercises
- Round 3 – 50/75 same exercises
- Round 4 – 25/100 you guessed it same exercises
Well that killed about all of us except Dfib that dude lapped us he is a beast. One of us left some reps out there on the deck due to complete shoulder failure. As this was unacceptable to me and the whole group I hope we all headed back to the bottom we recovered quickly and then picked up the last few Merkins that were needed to complete the 1000 reps for this portion of the WOD.
Heading back to the flag we stop once again at the entrance to the nature trail this time for some Hillbillies 20 IC. Let’s mosey on down the nature trail back to the flag and catch up with the Pain Lab crew for a Finisher Round with Partners and Sand Bags. One man works one rests.
- Round 1 – 2×20 Reps Curls
- Round 2 – 2×20 Reps OHP
- Round 3 – 2×20 Reps Rows
- Round 4 – 2×20 Reps Tricep Ext
We finish things off with a full round of Mary,
2.5 miles and @1500 hard earned reps you guys killed it out there today.
COT, Prayers, Announcements
I feel this Site Q Swap idea was a great success and would love to do this again sometime. If you are a Saturday Site Q and would like to do a Site Q Swap sometime give me a shout we’ll make it happen. Thanks Guys for the hard work and the max effort out there today.