20 bright eyed and bushy tailed pax showed up in sub zero temps to welcome YHC for his VQ. While YHC was setting up for the races Uncle Jesse honked as he drove passed The Shipyard on his way to meet Flossy for a short 11mile sprint around town. Meanwhile, unsuspecting pax gathered in the parking lot for a lesson in why It Pays to Be a Winner.
Disclaimer
COP
SSHx20IC
CROSSJACKSx20IC
IMPERIAL WALKERSx20IC
Quick Question – 1st correct answer is the winner
Who won the 2016 CFB NC? Alabama
Winner sits out
Losers: MERKINSx8OYO
FLUTTER KICKSx20IC
QQ – Who won Super Bowl 49? NE Patriots
Losers: MERKINSx8OYO
HELLO DOLLYSx20IC
QQ – Who won the 2013 Clemson v Carolina FB game? USC Gamecocks
LEG RAISESx15OYO
QQ – Who lost the 2012 POTUS Election? Mitt Romney
Losers: MERKINSx8OYO
The Main Thang
Count off and form 5 teams of 4 pax each. Grab two coupons and gather at the goal line of the practice field.
It Pays to Be a Winner – 4 Races
Winners = 2 Burpee then LBAC’s till Losers finish
2nd Place = 5 Burpees then LBAC’s till Losers finish
Losers = 15 Burpees
1ST RACE
Runner: Karaoke to coupon (65% dist.) then lunges to end zone, then sprint back
Team: (each pax perform an exercise then rotate, rotation occurs only after all reps are complete)
- 40x Squat Thrusts w/coupon
- 20x Triceps Extensions w/coupon
- Resting (immediately after run then rotate to exercise)
Pay up – Burpees
2ND RACE
Runner: Skip to coupon, bear crawl to end zone, sprint back
Team:
- 40(4ct)x Flutter kicks
- Tree huggers w/ coupon until A man is finished with Flutter Kicks
- Resting
Pay up – Burpees
3RD RACE
Runner: Run backwards to coupon, frog hop to end zone, sprint back
Team:
- 40x Curls w/ coupon
- 20(4ct) Mtn Climbers
- Resting
Pay up – Burpees
4TH RACE aka DIG DEEP!
Runner: Fireman’s carry resting pax to coupon, sprint to end zone, 10 Jungle Boy Squats, sprint back
Team:
- 50x Bent over rows w/ coupon
- 50x Shoulder Shrugs w/coupon
- Resting(fireman’s carry) sprint back from coupon.
Pay up – Burpees
COT
Nameorama, Countorama, Announcements
Run your Ice Off ……Next Saturday
F3Greenville is having a workout at the Peace Center in two Saturdays to celebrate the Presidential Debate taking place that evening.
The Assault – is coming March 12th at the Epicenter. Shirt Preorders close 2/1/16. The Shipyard will host a normal Saturday morning boot camp at 0600 for those that cannot participate in the Assault. Judge Judy will be the Q.
Prayer:
Leaner’s M will be induced this Tuesday. They will be welcoming a baby girl.
Baby Blue’s daughter is pregnant and there is concern due to complications from prior pregnancies.
Dr. and Mrs. Parham
Mac&Cheese grandparents are back in the hospital
Blue Balls father, Mo Scott, will be buried today.
Unspoken requests
NakedMan Moleskin
There was a lot of twitter chatter prior to today’s workout. This possibly could have been from all the stumping done by YHC yesterday.
Welcome Sour to his first post at The Shipyard and Papa Smurf for returning from an extended absence.
YHC threw a curveball with the Quick Questions this morning and had the pax combing through the cobwebs between their ears for answers in the gloom. Baby Blue was the first correct responder, but still chose to pay up with the rest of us. The longest time for a response took place after the 2012 election question. YHC figured someone was going to blurt out John McCain, but no one took the bait.
There was quite a bit of mumble chatter during the instructions for the first race. YHC had to bring it back to boot camp with a little “LOCK IT UP” attention grabber.
After Race 1’s pay up, there were whispers galore that Jugs Jr. was at the Q. A necessary audible to lessen the Burpees to 10 was made for the final 3 races.
The pax collectively made an audible in Race 4 from the fireman’s carry to piggy backing. This was smart and swiftly adopted by YHC.
The 4 Races ended with a few minutes remaining, so a few more QQ’s were added during the COT so that the pax wouldn’t be deprived of a full hour long punishment. And with merlot forming in YHC’s mouth an olive branch was extended to include QQ’s for the 2015 ACC POY and CFB Defensive Coordinator of the Year for those Pickens County Tech fans.
On a frigid Saturday in January, 20 pax posted to do work and get better. Much Tclaps to those that showed up for helping YHC deliver his first Q. We celebrated the winners, but in truth, when getting better in the gloom beside comrades such as these there are no losers. Gentlemen it was truly an honor.
Alpo