Felt like it had been a while since YHC had been to the Shipyard much less Qed a beatdown there. YHC has been spending more time at Fury, but TheShipyard holds a special place in my heart.

WarmUp
SSH
LBAC
AirClap

PAX partnered up to do work

TheThang
Supersets consisted of 3 rounds, 20 reps per exercise, pax 1 does exercise A while pax 2 does exercise B, flip flop for 1 round

Curls/LBC
Front press/big boi sit-up
Alpo/American hammer
Bent row/v up
Bench press/reverse crunch
OH press/low plank
Merkin/Freddy Mercury
Derkin/whirley boi
Werkin/dying cockroach

YHC has been eyeing a quasi-pull-up bar at the Shipyard for the past few weeks and finally decided to give the PAX a whirl on it
1 pax does max effort on pull up bar while others do pax choice

Count-name-BOM

No legs were harmed during this 1 hour upper body beatdown

Shaggy did manage to #splashmerlot yet again, he says that makes 6 times in his F3 career….could be a F3Nation record

Pusher made sure to remind the pax that he has never spent time on his knees, not sure if he was referring to doing merkins or something else