Who would have ever thought that Lil Brother, 3 hall high school in Greenwood would one day host the most well attended F3 Bootcamp in the Lakelands? Well, it’s true, after one year…TheShipyard has consistently led the way in attendance numbers while providing the pax with a buffet of beatdowns on a regular basis. Some people (mostly Epicenter regulars) will argue that Shipyard numbers are higher because more pax live closer, but I am of the believe it stems from the quality of the AOQs, previously JudgeJudy and currently YHC.

It was great to see 24 guys post for the celebratory block party…only 4 guys of which were at the inaugural Shipyard workout.

Disclaimer

CoP
SSH x20
Squats x10
SSH x20
Squats x10

TheThang – YHC had promised a no running workout, so decided to introduce the pax to an old fashioned upper body beatdown of epic proportions that would allow for the world famous ShirtlessEntry, a M pleaser all across F3Nation

Round 1
25 reps each
OH press, curls, Alpo, front press, tricep extension, bent row
5 reps each
ManMakers, thrusters, KB swing

Round 2
20 reps each
OH press, curls, Alpo, front press, tricep extension, bent row
10 reps each
ManMakers, thrusters, KB swing

Round 3
15 reps each
OH press, curls, Alpo, front press, tricep extension, bent row
15 reps each
ManMakers, thrusters, KB swings

Round 4
10 reps each
OH press, curls, Alpo, front press, tricep extension, bent row
20 reps each
ManMakers, thrusters, KB swings

Round 5
5 reps each
OH press, curls, Alpo, front press, tricep extension, bent row
25 reps each
ManMakers, thrusters, KB swings

6 MoM
15 BigBoy sit-ups
15 reverse crunches
10 BigBoy sit-ups
10 reverse crunches
5 BigBoy sit-ups
5 reverse crunches

Count-name-BOM

It is always an honor to Q at TheShipyard which is where YHC made his F3 debut almost one year ago. It is great to see men of all levels, pushing the rock to get better physically but to also build a brotherhood that gets stronger and stronger each day.