9 PAX decided a Capri workout would be in order for a balmy 34 degrees outside…When YHC pulled into the Shipyard at 5:12 and noticed all BOO there trying to push his 92.5 radio van from the rear…I knew that the word had gotten out that a Leg beatdown and Abtastic challenge was waiting…
Grab a coupon
Disclaimer was announced and opening prayer was said.
LBAC x 20IC
5 man makers
SSH x 60 IC
5 block thrusters
Plank jacks x 25 IC
The thang:
4 corners escalator
Rest will be block merkins.
Corner 1 : 10 man makers rest by doing block merkins
Rifle carry block to next corner (approx 100 yds)
Corner 2: 10 man makers and 20 thrusters
Lunge walk with block to next corner (approx 50 yds)
Corner 3: add 30 block deadlifts.
Rifle carry to corner 4 (approx 100 yrds)
Corner 4: add 40 monkey humpers
At this point we were suppose to go back down the escalator but time didn’t allow as YHC wanted to get some abs in…so we cross over the sky walk and did a descending escalator with abs;
Ab escalator
Corner 1: 80 american hammers (only count right elbow), 60 lbc’s, 40 flutterkicks, 20 v-ups
Corner 2: did the same thing again!
Corner 3: 60 lbc’s, 40 flutterkicks, 20 v-ups
Corner 4: ran out of time and wanted to get some wall sits in for Mary
Grab coupon and went to the ship yard retaining wall.
Wall sits x 20 IC rest for 10 seconds
Wall sits x 25 IC
Recover!
All usual announcements.
Prayer request where announced and had time for prayer.