Blackbeard’s Revenge 12-19-17

Blackbeard’s Revenge 12-19-17

Workout Date:

12/29/2017

QIC:

Airborne

PAX:

Papa Smurf (respect), Say What?!, Sandman, Airborne (QIC)

The Thang:

It was quite cold at about 28-29 degrees and with it being a holiday week as well as a Friday (which tends to be a lower turnout), I wasn’t expecting a huge crowd. Papa Smurf was already there doing work well before I rolled in at 5:20. ¬†Shortly after Sandman drove up with a Say What?! who was not very excited about the cold weather.

1 min warning and disclaimer

COP:

Burpees x5 OYO

SSH x25 IC

IW x20 IC

Merkins x20 OYO

Mosey down the dirt road, around all the fields, and ended up at the covered picnic area.

The Deal:

Dips x20 OYO

Step ups x15 on each leg OYO

Standing hip abduction x20 on each leg OYO (stand on one leg and raise the other out to the side in a controlled manner then lower it back down)

Lateral step ups x20 on each leg OYO; off concrete pad lowering to ground

Dips x20 OYO

Mosey around the park again and to the swings.

x20 wooly worms

Slow mosey to the flag

Mucho chesto followed by pax choice to wrap up the last few minutes

COT:

Prayer requests

Papa Smurf led us out in prayer

Always a pleasure. Until next time.  Cheers, Airborne

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