YHC has been in the habit lately of reusing previous Q’s.  Its easier to write the BB and at times time is limited for planning a Q, but apparently not getting them written on time.  YHC has taken control of the Shipyard this week to deliver upper body only workouts in preparation for the P200.

Disclaimer and it was cold

Mosey to the coupons, grab one and rifle carry as much as you can to the far parking lot and circle up.  We did curls and bent rows while we waited on the six.  That long od a rifle carry is killer on the shoulders.

In the center perform 40 Curls then run to one corner and perform 10 Burpees, run back to middle 40 Curls, run to another corner 10 Merkins, back to middle 40 Curls, run to another corner 10 Workins, back to middle 40 Curls, run to last corner 10 Derkins, back to middle 40 Curls…Recover

In the center perform 50 Chest Press then run to one corner and perform 25 LBC, run back to middle 50 Chest Press, run to another corner 25 Freddy Mercury, back to middle 50 Chest Press, run to another corner 25 Dying Cockroaches, back to middle 50 Curls, run to last corner 25 Heel Taps, back to middle 50 Chest Press…Recover

In the center perform 30 Overhead Press, this call brought out the complaining,  then run to one corner and perform 15 BBS, run back to middle 30 Overhead Press, run to another corner 15 BBS, back to middle 30 Overhead Press, run to another corner 15 BBS, back to middle 30 Overhead Press, run to last corner 15 BBS, back to middle 30 Chest Press…Recover

Return coupons and back to the parking lot.

Countorama   19 PAX strong

Nameorama

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