With the start of a new year and this being the 1st workout held at the Shipyard in 2016, YHC felt it appropriate to host a tour of the Shipyard AO. And what better way to experience all it has too offer than to stop at a few highlighted locations and put in a little work. 14 Total pax signed up for the tour and got better because of it.
Conditions: 40* (almost felt like winter).
Disclaimer: I am not a proffesional… you are not a professional… so let’s act accordingly.
Warm Up
· Windmill x15, IC
· SSH x15, IC
(Time is of the essence, so let’s get going.)
The Thang:
Grab a coupon and mosey to site 1 (Hill left of gym)
·Triple Nickle
·Start at bottom of hill and mosey to the top with the coupon held overhead. (This was modified by most of the pax after the 2nd or 3rd set to on the shoulder, including YHC)
·At the top KB swings x5
·Mosey to bottom with coupon held overhead
·At the bottom Thrusters x5
·Rinse & Repeat x5
Leave coupon and mosey to site 2 (Curb in front of gym)
· Wheel of merkin
·12:00 – Incline merkin x10
·3:00 – Left hand on curb, right on drive x10
·6:00 – Decline merkin x10
·9:00 – Right hand on curb, left on drive x10
Mosey to site 3 (lower gym parking lot)
· Bearmuda Triangle
·Burpee @ 1st cone x1
·Bear crawl to 2nd cone and burpee x2
·Bear crawl to 3rd cone and burpee x3
·Rinse & Repeat x1
Mosey to site 4 (Benches)
·Lindsay (40’s)
·Dips x30 then LBC’s x10
·Dips x20 then LBC’s x20
·Dips x10 then LBC’s x30
Mosey to site 5 (Flag Pole)
·ATM’s (Very modified for time)
·Alternate Shoulder touches x10 (2 count = 1)
·Tempo merkin x5
·Fast merkin x5
Mosey to site 6 (Student parking lot)
·Suicide Ladder
·Reverse Crunches x10, sprint to 1st cone and back
·Reverse Crunches x20, sprint to 2nd cone and back
·Reverse Crunches x30, sprint to 3rd cone and back
·Reverse Crunches x40, sprint to 4th cone and back
Mosey to site 7 (Wall at right back corner)
·AMRAP Rocky Balboa x30 seconds
·People’s Chair x30 seconds
·Rinse & Repeat x1
Mosey to site 8 (Back Patio)
·11’s
·Box Jump x1 and Captain Thors x10
·Hopefully you’ve caught on to the rest
Mosey to site 9 (where we left the coupons)
·Super 21’s (Modified to stupendous 11’s because of time)
·Curls x11 + Bent Over Rows x11
·Curls x10 + Bent Over Rows x10
·Hopefully you get the picture
Mosey to site 10 (Track)
·Victory Lap
·Mosey corners and sprint straight aways
Return coupons, mosey to flag, and circle up.
Short Devo:
Ecclesiastes 4:9-10
Two are better than one, because they have a good reward for their labor.
For if they fall, one will lift up his companion. But woe to him who is alone when he falls, for he has no one to help him up.
This sums up what F3 is all about to YHC. We are better as a group and are there for each other. We need to reach out to our brothers when they are in need. Also when we are in need we should set our pride to the side and reach out to our brothers for help and/or support.
Count-O-Rama
Name-O-Rama
Announcements
·Convergence and Q School on 1/16/16. One workout at Epicenter at 6:30.
Prayer Request
·Summey Family, Brian’s Wife passed away.
BoM
NakedMan Moleskin
· Mumble Chatter was at a minimum. YHC assumes that was due to all the great activities at each site.
· The pax was temporarily destracted at the Back Patio Site looking for the cooler. A cooler of water of course.
· This was YHC’s VQ and it was an honor and privilege to lead this dedicated Pax.
· Side note: YHC has discovered that the more you incorporate into your workout the worse it is to write the BB.