[_playhouse] LRC at Swarm…Say what???

AO: _playhouse
Q: Rain Man
PAX: Dasher – Jeff Green, Deflated, Foundation, Hooch – Bret Turner, Singlet – Justin Nelson, Tron, Mute
FNGs: None
COUNT: 8
To be totally honest I wasn’t fully prepared this morning to Q.  Especially after the last two days of sandbag beat downs which wore me out.  However, I rallied during my pre-run and pulled together a decent Weinke that hopefully left the boys feeling rewarded after waking up at the crack of dawn for some exercise and fellowship.

Special shoutout to 2/3 of the LRC @foundation and @deflated for showing out this morning which was a true honor to have them at a 60 minute workout.  They pushed hard the entire time and didn’t complain once, I guess at least not directly to me.  Maybe we’ll finally get the entire LRC at swarm next week if @smithers can get his new lean machine body out of bed.

I also want to give props to @hooch and @Tron for continuing to challenge themselves at hour long workouts and putting in the work.  There is a place for the 45 minute boot camps (recovery days, coming off injury, bringing FNG’s, or Q’ing) but most of you, if not all, should be sprinkling in Ignition or Swarm at least once a week.

WARMUP: none..we hit the ground running.

THE THANG:
Lots of reps of the below exercises.

-SSH
-MK
-Arm circles
-Air presses
-T-Ron Flip overs
-hand slap merkins
-hand slap big boi’s
– rocks (thrusters, curls, overhead press, simbas)
-irkins
-dips
-step ups
-dirkins
-stairs (lots)
-burpees
-bear crawls
-dry docks
-web (bb, merkins, AH IC)
-recovery jog