Oh, the burn…

Oh, the burn…

12 PAX including 1 FNG braved the post-Snowmageddon frozen tundra, which itself was trembling with the fear in anticipation of a morning of upper body exhaustion.  The FNG was praying for preferential treatment on this his birthday, but I’m sure all PAX can guess what that earned him….BURN

THE THANG…

–>COP

(Reps x20)

SSH
Imperial Walker
Golfer’s Grip Arm Circles
Reverse Golfer’s Grip Arm Circles
Fly Stretches
Merkin
Carolina Dry Dock
CDD Crunch
Slow Squats

–> MOSEY to field for some UPPER BODY BURN

-10 Burpees OYO
Up/Down Variants with YHC’s whistle around the neck!
– 5 mins Up Downs
– 5 mins Up Downs w/ merkin’s on down till whistle
– 5 mins Up Downs w/ CDD’s on down till whistle
10 Burpees OYO
PlankORama

Jack Webb Ladder!
Jack Webb up to 7
Jack Webb down from 7

PlankORama

–>MOSEY TO THE TRACK

Partners DASHES TO 60
-> P1 -100 Meter Dash & Back, P2 CDD Start, flapjack
-> P1 -100 Meter BACKWARDS Dash & Back, P2 LBC Start, flapjack
-> P1 -100 Meter KAROKE Dash & Back, P2 Lunges Start, flapjack

–>WOULDN’T BE A PASSPORT Q, WITHOUT SOME SLED AND ANCHOR

-> Push/Sled: P1 down, p2 back
-> Pull/Anchor: P1 down, p2 back

–>MARY ROULETTE

Including: Flutter, Dolly, LBCs, Oblique Crunches,

MOLESKIN

YHC was most pleasantly surprised by the resiliency of the PAX all.  Despite a near tumble or two by Utter e’ ruck, and a few muscles tighting up across the crowd, all PAX helped me prove to YHC and others that Basecamp is #redefiningModerate.  Serious improvements at group, and increasing intensity makes for an optimal Monday AM workout.

Long Distances shouts to Katniss on Q in F3WS.  The lead bow man of your clan (Robin Hood) continues to impress and inspire.

Happy Bday to FNG “The Mouth”…  Literally the longest “time from intro to EH completion” ever!

And YHC is OUT!