Q: Pyro ,
PAX: Cuddy, Pyro, BlackDog (F3 New Bern)
FNGs: None
COUNT: 3
YHC had to work at 0800, playing catchup after the “vacation” days Monday and Tuesday from the snowstorm.
I failed to make this widely broadcast and apologize for that. Cuddy and BlackDog (F3 New Bern) kindly agreed to a double beatdown challenge, arriving at 0555 to find Cindys AND Bricks pending.
Warm-a-rama:
SSH
Sun Gods Fwd and Reverse
Hillbillies
Lightpost lap of mosey
Imperial Walkers
Good mornings
ONE MINUTE PLANK (Hat Tip to Bitcoin)
Plank Jacks
Mountain Climbers
The Thang:
PART 1: Cindy action:
Curls
Lunges
Overhead press
Kettle swings
Bent over rows
Squats
We Carioca’ed out, switched halfway, turned back at the lightpost and moseyed back.
Rinse and repeat the Cindy Love
Next mosey was a skip to my lou, then a small stutter step, mosey back.
One more round of Cindy work before a straight mosey.
PART 2:
Mosey to the big parking lot. On the way, Cuddy picked a number, 3, 4 or 5. He picked 5, so we:
Stopped at every 5 parking line and did 5 Hand Release Merkins.
Last 2 sets were TOUGH!
Stopped in front of the Caruso-Coates Ticket booth for:
20 Cliffhanger (toes hanging off the curb) squats
15 Jump squats up onto the curb
10 (each leg) rail-assisted pistol squats
5 (each leg) side lunges
Then, BlackDog (F3 New Bern) chose the number 4, and every 4 parking line we did 4 Carolina Dry Docks.
We moseyed back to the ticket booth to rinse and repeat the leg work
Mosey back to the Bus lot for:
PART 3: Brick City
First, a 2-minute plank ensued (Aye Bitcoin)
Burpee curl escalators up to 10 curls (ie 1 burpee with 2 brick curls, then 1 burpee with 4 brick curls, etc. up to 1 burpee with 10 brick curls)
Mike Tyson’s on bricks
Bricked Nolan Ryan’s- these REALLY sucked, In Cadence
Brick squatted rows
We moseyed to the lightpost and back.
Rinsed and repeated, skipping the squatted rows due to time.
Mary:
3-minute Plank- YHC was weak on this one, many downward dog breaks.
During Mary, Hambone and Peeping Tom and Moonshine rolled in, wondering what they had missed!
COT: Saved this for the 0700-0800 crew to tackle, but we did count before YHC departed.
Many thanks to you HIMs for setting my day on fire to start!
Pyro