• When: 2021-12-07
  • QIC: Timber
  • The PAX: Schrute, Big Load, Bolt, Heisenberg, Mayplant, Tweetsie, Change Order, Sacajawea, Mayhem, Harper Valley, Hope Solo, Stats, Tree Bark, Ragdoll, Abacus, Whaler, Dufresne, Kiffin, Timber


Return of the English Pirate

Conditions: 51 degrees and clear

-Introduction

This morning’s workout came about after YHC remembered a painful visit to Blackbeard’s Revenge of Murrells Inlet two summers ago. Based on the vacation visit, the workout was pretty easy to remember after all this time because A, it was difficult and B, only 4 exercises. Of course, enough reps of anything make for a test of endurance. I believe Heisenberg of Blackbeard’s Revenge is the man I need to credit for this beat down. It was a true honor to lead F3 Camden on this trip down Timbers memory lane!

Disclaimer

Mosey to Rectory and Lyttleton

Warm UP

-SSH IC x 20

-TTT’s IC x 20

-LBAC’s x 15 Frontwards

-LBAC’s x 15 Backwards

-Squats IC x 15

Light pole circuit

Run 5 Poles along Lyttleton St. with 10 Merkins at each stop for 50 merkins total.

-Frog Crunches IC x 15

-The Thang

10’s- 2 stations inside the park 40 yards apart. Perform one exercise per station increasing reps by one each visit finishing at 10 reps per station. The fountain work was sandwiched between the two rounds of 10’s. (55 total per exercise)

Round 1: Burpees & Jump Squats

Round 2: BBSU’s & Flutter Kicks (LR=1)

-Fountain Work

Round One: 25 Incline Merkins, 25 Dips, 25 Decline Merkins, 25 SSH

Round Two: 20 Incline Merkins, 20 Dips, 20 Decline Merkins, 20 SSH

Round Three: 15 Incline Merkins, 15 Dips, 15 Decline Merkins, 15 SSH

-Light Pole circuit back to flag

Run 5 Poles along Lyttleton St. with 10 American Hammers at each stop for 50 American Hammers total.

-10 Burpees reward

COT

Namorama

BOM

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