Condition:
78* F / 78% humidity / Slight Breeze
Warmup:
- 5 Burpees OYO
- 10 Imperial Squat Walkers IC
- 20 SSH IC
- 30 Jungle Boi Squats oyo
- 40 Plank Jacks IC
- 50 LBCs oyo
- 60 LBACs IC (30 forward/30 reverse)
- 1 lap around the practice field
The Thang
Round 1:
- 4 min Plank
- 20 Squats IC
- 10 Merkins slow
- 21 Calf Raises
- 20 Monkey Humpers IC
Round 2:
- 3 min Plank
- 30 Flutter kicks IC
- 10 Merkins slow
- 20 Calf Raises
- 20 Monkeys Humpers IC
Round 3:
- 2 min Plank
- 30 Squats IC
- 10 Merkins slow
- 20 Calf Raises IC
- 30 LBACs IC (15 forward/15 reverse)
- Crunches – Not really sure how many of these there were because they were led by BabyBlu while YHC had to take a H2O break (YHC did not hydrate as well as he should have yesterday and could feel it in the gloom.
- Warrior Lunge w sun salutation (right and left side)
YHC let the time get away from him and went over 1 minute so the pax of the Shipyard missed out on the final 1 minute plank.
Count o Rama – 18 (the word must not have gotten around that YHC had the Q)
Name o Rama
Welcome FNG Half Mast
This name was given because the pax was a professional Flag Football player at some point in his past.
Announcements:
F3 Dads July 23rd
Aiken Launch July 30th
Houston Launch
Prayer Requests:
Many pax travelling for Summer Vacation.
BlueBall
NMM
- YHC was the sub of a sub for this edition of the Shipyard BootCamp. JudgeJudy on the books to Q, Juggernaut stepped up so JJ could show the doctor where it hurt. YHC stepped up so Juggz could go to Furry’s Revenge.
- YHC had so much fun leading this beatdown at the Epicenter a few short weeks ago the he decided to dust it off and reuse it.
- What’s it called when the Q almost causes himself to splashmerlot? Shouldn’t have had that 2nd burger.
- T-Claps to BabyBlu for stepping in for a quick round of 1 pax choice.
- Proper hydration does not involve carbonation, or alcohol, and starts several days before the workout.
- It’s HOT out there fellas. Drink plenty of “High Quality H-two-O”