The Shipyard was a cold 24 degrees this morning in the gloom. 5 pax broke through the warm fartsack fog to get better and endure some of Fabio’s favorites on the Mixtape. It’s always a good idea to have a Q planned and ready because you never know when you will need to whip it out. Work was done – even if our numbers were sparse.
Disclaimer
Warmup
SSH -25 in cadence
Grass Cutters – 25 in cadence
Overhead Claps -25 in cadence
Tiny Arm Circles 20x front 20x back in cadence
Windmills – 25 in cadence
Copperhead Squats – 25 in cadence
Squat Jumps (JBSs) – 25 OYO
On Your 6
Flutter Kicks – 20 in cadence
Plank Jacks – 20 OYO
Triple Merkins (Werkin+Merkin+Derkin=1 rep) – 10 OYO
6-inches – Max Out 3 times OYO
Recover
The Thang
Coupon Shuffle, Partner Up, meet on Practice Field
AMRAP #1
Partner 1 does Block Curls on goaline whilst Partner 2 sprints to cone placed on 25-yard line and completes 35 monkey humpers. Sprint-back-flap-jack. 8 minutes
AMRAP #2
Partner 1 does dual-presses (1 overhead block press+1 lateral press=1 rep) whilst Partner 2 sprints to cone placed on 25-yard line and completes 35 LBCs. Sprint-back-flap-jack.
AMRAP #3
4-corners – 1 pax chooses an exercise for everyone else to do in the “waiting room ” whilst he sprints from cones 1-to-2, performs 15 SSH, then sprints through cones 3-to-4. Cones were placed in a square some 20 yards apart. AMRAP lasted until each pax Qed through two exercises for the other pax whilst he ran the 4-corners.
Return Coupons and mosey to front area of the Shipyard
AMRAP #4
OYO choose a spot on the bench. Perform 15 dips, 15 double step-ups, 15 decline merkins, run a lap around front parking lot of Shipyard. 8 minutes.
Recover, return to shovel-flag
Count-o-Rama, Name-o-Rama, Announcements, prayer concerns, short-devo, ball-o-man, head to Howard’s.
(we prayed for Coffin’s 2.0, Flossy’s uncle B, the Kiawah runners)