EncinoMan texted YHC over the weekend to say that he will be bringing some coupons with him to Terrapin this morning if YHC was interested and after a 5 mile trail run yesterday, YHC was looking for some stationary work and was ready to break in some new coupons. And these coupons are definitely Terrapin worthy.

Weather – the humidity is back with a vengance

Disclaimer given and off we went.

Warm-UP

SSH x 25

Alternating shoulder taps to a merkin IC x 15

Copperhead Squats x 15

Grab a coupon from the parking lot and farmer carry in your right hand to start and switching to the left when YHC called switch. We took the long way around the gazebo to the pull-up bars.

Pull-Up bar work

PAX performed a straight arm dead hang for 10 seconds, did 5 pull-ups, and then did a bent arm dead hang for 10 seconds.  After we went to the grassy area and high planked for 10 seconds, did 5 merkins IC, and then low planked for 10 seconds.  We returned to the pull-up bars for another set of hangs and returned to the grass for another set of planks to merkins, this time planks were held for 20 seconds and we did 10 merkins. Back to the pull-up bars for one more set of hangs and merkins and back to the grass for one more set of planks and merkins were we held planks for 30 seconds and did 15 merkins.

We picked up our block and continued the alternating hand farmer carry over to the hill near the smaller playground.

Hill work

PAX were instructed that we were going to do a forwards bearcrawl coupon drag up the hill. At the top we did 20 pullovers to chest press. We then returned back to the bottom of the coupon and did a left lateral bearcrawl coupon drag up the hill. At the top we did 30 dips then returned back to the bottom with the coupon for one more trip up the hill. This time it was a right lateral bearcrawl coupon drag up the hill. At the top we did 50 flutter kicks with the block in a press position x 50.

We then picked our block back up to continue alternating hand farmer carry around the small playground twice and then to the gazebo.

21-15-9 Gazebo work

Exercises were: Goblet Squats, Reverse crunches with heels to heaven, burpees. After each set of exercise, 50 calf raises were performed.

We started a second set of exercises but cut them short so we could get all of the coupons back to their resting place. Exercises were: step-ups counting one leg only, Big Boy Sit-ups, and curls with one set of 50 calf raises.

All PAX then double farmer carried blocks to the pile and moseyed to flag for COT.

COT

Announcements

-Saturday is at Fury

Prayer Requests

-Tickle and his continued recovery.

NMS

-YHC was happy to have some coupons back at Terrapin. Word of warning to those future Q’s, they are pretty heavy, so be mindful of that when planning a BC.

-EncinoMan was more than happy that YHC found a way to make “bearcrawl suck even more”.

-Rapunzel said that the next time he thinks about fartsacking, he’s going to think of this workout and go back to bed.

-Foley was his usual self beasting through the workout.

Until next time,

BenGay