In January we combined the Saturday workouts into 1 AO and rotated between the Epicenter and the Shipyard. Not wanting to leave Fury out the decision was made to host February’s workouts at Fury for a Furious February. The best part about that is the opportunity to expose a few pax that have not posted at Fury to the AO. For these combined workouts we have been using CoQs. Today, Alpo stepped up to CoQ with YHC. I was excited about that because he brings the heat with a little imagination.

14 Pax posted this AM and got Furious.

Conditions: 42*

Disclaimer: given as we moseyed to the pull-up bars

Warm-up:
Mountain Climbers 50 IC (Alpo)

Partner Up and stay with your partner for the rest of the workout

OYO work (Meter Maid)
5 Pull-ups
10 Dips
15 Merkins
20 Squats
Rinse and Repeat

The Meat:

Mosey to the field at the corner of Fury Road and Laurel Ave.

Spoken Abs

5 Burpees in the center of the Spokes and 50 reps of each at the end of each Spoke (return to the center for Burpees after each set of 50)
Big Boy Sit-ups
Reverse Crunches
WWI Sit-ups
Leg Raises
Mountain Climbers (feet up on the hill)
American Hammers
Flutter Kicks
LBC’s

Time called at 0630.
Mosey to the Dog Park Pond.

Partner Merkins at the 3:00 & 9:00 position. Pax 1 does 5 Merkins while Pax 2 holds plank position. Flap Jack for 3 sets

Partner Leg Raises at the 12:00 & 6:00 positions. Pax 1 does 10 Leg Raises while Pax 2 holds his feet at 6 inches. Flap Jack for 3 sets.

After work is completed at the 6:00 position Bearcrawl up the slanted rock climbing wall and use the slides to get back down.

Time called at 0650.

Mosey back to Pull-up Bars.

25 V-Ups while holding a paver (Alpo)
25 Burpees (Meter Maid)
25 V-Ups while holding a paver (Alpo)

Recover: Jail break to Shovel Flag

Count-o-rama:
Name-o-rama:

Announcements:
* The Assault early April

Prayer Requests:
* Sugar’s youngest 2.0 is getting tubes Monday
* 8 Mile and his In-laws (Grandmother in-law had a stroke)

NMS:
* It was great to see some fresh faces posting to the Fury AO.
* Mumble Chatter was lit.
* Nothing better than getting in a solid workout while having a good time doing it.