YHC always enjoys a periodic jumping ship from duties as AOQ of TheShipyard to lead the pax at Fury. After speaking with MeterMaid the previous day he had requested a workout consisting of PullUps and BigBoi sit-ups (his two exercises for January monthly challenge)…YHC was happy to oblige

WarmUp (term used very loosely)

10 to 1
Burpee
Pull-ups
Dips
Partition as needed

TheThang

Abs
25 BigBoi Sit-ups
25 count high plank
20 BigBoi Sit-ups
25 count low plank
15 BigBoi Sit-ups
25 count high plank
10 BigBoi Sit-ups
25 count low plank
5 BigBoi Sit-ups
25 count high plank

Arms
Set of Bicep 21’s (7 lower, 7 upper, 7 full)
15 tricep extensions
Set of Bicep 21’s
10 triceps extensions
15 right bicep curls, left arm at static 90 degree
10 tricep extensions
15 left bicep curls, right arm at static 90 degree
10 tricep extensions
Set of Bicep 21’s
10 tricep extensions
Set of Bicep 21’s
10 tricep extensions

Abs
5 BigBoi Sit-ups
25 count high plank
10 BigBoi Sit-ups
25 count low plank
15 BigBoi Sit-ups
25 count high plank
20 BigBoi Sit-ups
25 count low plank
25 BigBoi Sit-ups
25 count high plank

Legs
10 to 1 squat thrusters
Interrupted between 6 and 5 for a Sour Shoulder Pump

100 count low plank to finish

Count-Name-BOM

NMM
A fair amount of mumblechatter regarding the “warm up”…needless to say Work Was Done

Flossy was able to find a nice any pile to stand/lay in for almost all of his work today

YHC was called Kobyashi Jr after bringing up the first few rounds of plank…the pax were shaking too bad later on to keep up the joke

The first 55 pull-ups weren’t quite enough for the Australian Dream (MeterMaid)…he needed to do another 20 OYO to get to an even 75 for the morning…damn showoff