Ghost Q Week has been a great success thus far and I was excited to be a part of it. Yesterday at the Temple of Gloom, 5 PAX got a little taste of the running loop.
PAX: Vincent (R), Flo Jo, Handbook, Loco, McAfee (Ghost QIC)
*Prior to the workout, Vincent and I met up for an EC lap around the track.
COP
We went on a little mosey through the tennis courts, back around to the front of the bathrooms. Here we did some quick warm up exercises:
20 SSH IC
15 Imperial Squat Walkers IC
15 Grass Grabbers IC
15 Merkins Single Count
Kendra Newmans
MAIN THANG
We partnered up for a little track workout. Each partner pair grabbed a coupon and met on the track. Here is what we did:
Partner 1: Coupon overhead carry two light poles, then perform 5 Man-makers
Partner 2: Sprint two light poles, AMRAP merkins until fatigue, then SSH until Partner 1 is finished
*Switch
Continue all the way around the track.
MARY
With our few minutes left we did 8 rounds of Jack Webb,
COT
We did announcements for Convergence, the pre-ruck, 3rd F components for Convergence, and intentions.
Looking forward o Saturday with all of you fine men!
-McAfee out
F3 Louisville 