No wait, that’s not the sun. It’s a million megawatts of light bulbs on at the track! For the first time in recorded Shipyard history, for a mid-week boot-camp anyway, the pax could actually see each other! Those were some bright lights. After experiencing this artificial ray of luminescence, and thereby the uninhibited witness of pax 10 minutes removed from their cozy fartsacks, it became painfully apparent the benefit of “nighttime” beat downs. Somebody get T-Rav a pair of shorts that don’t remind us all of John McEnroe!!

It’s 5:15, 72*, not too humid and 21 Faithful are cryin’ for pain…so let’s begin.

Disclaimer

COP

SSH – 25 IC

Jump Twisters – 10 IC [YHC is simply not “good” enough to do these in cadence. Great exercise OYO perhaps.]

IW – 15 IC

Grass Cutters – 15 IC

Morning Glory – 10 IC

High Knees – 15 IC

THE THANG

Grab Coupon, circle back up

Wheel of Merkins – 10 IC for right/left presses. 5 IC for incline/decline presses

American Hammers – 25 IC

Copperhead Squats – 20 IC

Overhead Claps/Front Claps – 30 IC both ways followed by 20 IC Roof Raisers

Crunchy Frogs – 25 IC

Monkey Humpers – 25 IC

At this point YHC calls pax to the sideline w their coupons for a little:

  Triple Nickel     Rifle carrying your coupon between sides

5 Man-Makers on near sideline

5 Kettle Bells on far sidleine

Repeat 5x

Back to the circle!

Curls – 25 IC (full arm extension!)

Rosalita Wip – 25 IC (NO. We did 10 IC, this didn’t flow well at all. YHC called audible. Flutter Kicks 25 IC, hold feet 6 inches when done for a spell and go another 15 IC)

Smurf Jacks – 15 IC (These HURT!  And, look very awkward…)

Block Bench Press – 30 IC (be sure to let the block down ALL THE WAY to your chest)

This doesn’t look like much YHC will admit, but dang…it hurt. Time just flew by!

Count-a-rama

Name-a-rama

Announcements: F3 Dads this Saturday!

Prayer: Blue Ball and his family. The Rambo family