6 pax gathered on a chilly clear morning to rock the Shipyard with a little #blockparty. YHC Q’d Fury the other day and overloaded it with running, so today was a back to basics #couponfest designed to work the whole body.

Disclaimer

COP

SSHx30 IC

Merkinsx10 IC

ImperialWalkersx20 IC

Merkinsx5 IC (slow)

SSHx20 IC

The Main Thang

Grab 2 coupons and line-up on the side line

Exercises to be completed

Goblet Squats

Curls

KettleBell Swings

Bent-over rows

Tricep Extensions

Thrusters

Once complete all exercises: farmers carry 2 coupons to the other side. Lay coupons on their side and complete 10 Merkins with hands on Coupons. Farmers carry coupons back to the otherside.

4 rounds with reps of exercises going 20-15-10-5.

Ab exercises while the 6 came in (Flutter kicks, LBC’s, Plank)

Mosey to the bottom of the concrete monster with 1 coupon. Lets really turn it up for the Ending.

10 Manmakers at the bottom of the monster, run up the beast, 1 Jungle Boi squat. Run back down. Repeato until time is called. Take away one rep each time with the ManMakers, add one rep with the Jungle Boi’s.

Return Coupon to the pile

COT

Countorama, Namerama, Prayer requests (Rocky, 8mile, Bubba Fennell, Special K for some decisions and choices to be made and for his father who had a heart attack earlier this week- thankfully he is doing better. Pax recovering from illness and injury, Fathers for guidance, strength and patience.)

NMS

Solid effort put in by the Shipyard pax as is the norm.  Great effort and put your head down and work group today! This meant little #mumblechatter as work was being done by all. Words of encouragement were heard throughout!

Nice work by BabyBlu and Special K posting despite some nagging injuries. BabyBlu completed the Shipyard/Tsunami #DoubleDown! #tclaps

Way to go Shaggy! Keep pushing yourself. You continue to improve day in and day out! No merlot despite being on the Concrete monster! #tclaps

Tickle and Spud (my silent assassins) crushed it today! #welldone

Not sure if it was a #crowdpleaser or not but WORK WAS DONE on the Concrete monster today! Manmakers to running up the monster…….wow!

Thanks for the effort today men. Always a good day at the Ship!