YHC cut his teeth at TheShipyard and it will always have a special place in the ventricles and atria of my heart. The only thing that keeps TheShip from being a complete AO is the lack of pull-up bars – until today. YHC loaded up the garage pull-up rig and made a special delivery.

WarmUp

KettleBell Indian run from ShovelFlag to student parking lot

TheThang – Spokes on a Wheel

TheHub – BigBoi Sit-ups, VUps, Flutters, American Hammers

TheSpokes – pull-ups, KB swings 40#, thrusters 40#, merkins

10 to 1 reps of all exercises, perform an an exercise at TheHub, then run out to a spoke to complete exercise, back to middle for another an exercise, then out to a different spoke – so on and so forth. Complete 10 reps of all 8 exercises before starting the circuit over for 9, 8, 7…2, 1 reps.

Mosey back to ShovelFlag

Moleskin

Pull-up rig is available for transport anytime that someone wants to use for a Q

Work in the student lot went a tad long, which may have confused the pax who showed up for Tsunami that weren’t DDing – oh yeah, there were no Tsunami specific pax

Any banter directed at Tsunami is just that, directed at Tsunami, or Pusher – as they are one in the same – Tsunami remains F3Greenwoods best kept secret