The Day After

Generally the day after a hard CSAUP or tough WOD, the body may ask for a day of rest. So when YHC noticed a Q opening at the Shipyard the day after Memorial Day, when we do the Murph Challenge, I jumped on it to get an extra dose of accountability.

Conditions: nothing to complain about

Disclaimer: Given

Warm-up:
Cut the Grass x20 IC

The Great Pyramids:

10 – Decline Merkins
20 – Merkins
30 – Dips
40 – Shoulder Shrugs
50 – Block Press
Bear Crawl to 25 & back
50 – Block Press
40 – Shoulder Shrugs
30 – Dips
20 – Merkins
10 – Decline Merkins
Plank for the 6

10 – V-Ups
20 – Leg Raises
30 – Big Boy Sit-Ups
40 – Flutter Kicks (Count 1 leg)
50 – Whirly Boys (Count 1 side)
Crab Walk to 25 & back
50 – Whirly Boys (Count 1 side)
40 – Flutter Kicks (Count 1 leg)
30 – Big Boy Sit-Ups
20 – Leg Raises
10 – V-Ups
6 inches for the 6

10 – Tricep Extensions
20 – Alpos
30 – Kettlebell Swings
40 – Overhead Presses​
50 – Curls
Farmer Carry coupons to 50 & back
50 – Curls
40 – Overhead Presses
30 – Kettlebell Swings
20 – Alpos
10 – Tricep Extensions
Complete extra work until time is called

Recover

Count-o-rama: 6 total

Name-o-rama: Listed above

Announcements:
* Meatloaf’s book club starts Friday
* Saturday’s workout will be at Shipyard. Sugar has the Q and says the Battleship has been called into port and something else will be on the agenda
* Festival of Flowers 5k this Saturday
* June 10th will be FNG day. Fine someone (or multiple) to EH.

Prayer Request:
* Sugar’s cousin’s child has an internal issue around the stomach

NMS:
* As YHC pulled into the parking lot I noticed Alpo and thought, hmm… Wonder why he didn’t post to Fury. Then I saw BabyBlu and thought, there’s the Fury Q… Must have mutinied against Fury for the Shipyard. Either way, good to have the extra Pax.
* 0533… Q the music Blu. Ok, he started working on it a little after 0515, but better late than never, and it didn’t keep him from being a front runner.
* With the Murph taking its toll on everyone I tried to come up with a workout that would assist in working out some of the soreness without killing any certain muscle group. But at the same time be worth posting for. Hopefully it wasn’t too easy.
* Had a pyramid of leg work scheduled but time didn’t allow for it.

Until the next Q,
The Meter is paid up