Signed up for my first back-to-back Q, and after logging plenty of miles on Saturday, the goal for Sunday was simple: as little running as possible.

Arrived a solid four minutes early (new record?) and—with some help—unloaded an arsenal of pain:

80 lb sand ball

60 lb sandbag

Two 15 lb dumbbells

One 53 lb dumbbell

Two 30 lb rucks

One 20 lb ruck plate carrier

One heavy jump rope

One speed rope

Forgot my phone, so Frac kicked off the warm-up while I set up another elite playlist.

Warm-Up (IC):

Grass Grabbers

Abe Vigodas

Side-Straddle Hops

Mayhem Burpees (14-count crowd pleaser)

The Thang – 9-Station Grinder
40 seconds work / 20 seconds transition — and we kept it moving for 34 rounds total. Stations included:

60 lb body rows

Squats with rucksack

Curls with rucksack

Step-ups with plate carrier

One-arm rows (53 lb dumbbell)

Speed rope

80 lb sandball carry around the fountain

Push-ups with alternating dumbbell rows

Heavy jump rope

Mosey:
Short jaunt to the back of the museum for 3 Sunday Mornings (demo by Mayhem).

Mary:

Flutter Kicks

Tin Snips

LBCs

COT:
Wrapped it up and carried the gear back out—strong finish to a gear-heavy grind.