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)