Blackbeard’s Revenge 12-19-17
Workout Date:
12/29/2017QIC:
AirbornePAX:
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