YHC has been using the double round of 20-15-10 followed by a cardio blast and work for the six for past few Qs. A version had already been administered at Epicenter and Terrpain with a good response from the pax. Might as well try it out at Shipyard.

WarmUp
GrasCutters
Windmill

20-15-10
KB Swings
Curls
Tricep Extensions
Burpee broad jump to 30 yd line and back – mountain climber for the 6

20-15-10
Goblet squat
BonnieBlair
Thrusters
Hot lap around the track – flutter kick for 6

On back patio
20-15-10
Incline merkin
Decline merkin
OH press
Run down hill, up concrete monster and back – imperial walker for 6

Bottom of CM
20-15-10
BB sit ups
Reverse crunch
V up
Bear crawl to top, bear crawl to bottom – Whirly boys for the 6

Count-Name-BOM

Moleskin

Welcome to FNG BlindDate…young man was invited by Fabio, who didn’t post at Shipyard this morning so he was left with the rest of us…maybe his name should have been StoodUp but BlindDate made sense at the time

Most pax admitted that their “hot lap” around the track felt much hotter than it probably would have looked to an outsider

Before the workout, MrBelding was looking for someone to run his upper, inner leg (no takers), UncleBuck was talking about taking an ice bath (no takers) and Elf was curiously cold on a 70*, 90% humidity morning