I was pleasantly surprised to see 14 PAX at the Shipyard on a very cold morning.  I’ve been pushing the envelope a little bit lately and today was no exception.  It had been a couple of months since we completed the Fat Angie Sandwich, so I thought today would be a good day to serve it up again.  Last time we had a few early finishers and I was forced to add additional work, so this time I increased the intensity a bit with some heavy duty exercises.  The meat of the sandwich included Curls, Merkins, Jungle Bois, V-ups and Thrusters so it was pretty intense.  The PAX performed well without complaint and I was pleased.  (Speaking of Puddin’, I wonder if he will ever rejoin us after his mysterious pre BRR ailment that has sidelined him for the past 5 months leading up to his current 5 week European vacation?)

Warm-up – (I really don’t like the Circle of Pain as it eats into the real work time, so I usually do something different to get the heart rate up)  Today we grabbed coupon and took a quick lap around the football field.  Line up on sideline.

The Thang

“Fat Angie Sandwich” – (Modified to include additional work)

25 Burpees (the bread)
100 Block Curls
Bear Crawl across the football field (~50 yds)
100 Merkins
Duck Walk back  (~50 yards)
100 Jungle Boi Squats
Bear Crawl to to other side (~50 yards)
100 V-ups
Lunge walk back (~50 yards)
100 Thrusters
25 Burpees (the bread)

Grab coupon and take a quick lap around the football field.  Return block.

COT/BOM

• Good work today on a not so easy workout
• I was working along side Kobyashi, Special K, Seatdown, and Baby Blu – I know they were all putting in serious work.  (I believe Special K had a special block)
• Good crowd at Starbucks afterwards.  (Not sure what Pusher was talking about with drunk santas performing hit and runs, and dudes without bathing suits getting in hot tubs together).  But hey, that’s better than another extended Star Wars discussion.  Geeks.