20-30-40

Weather Conditions:

Clear; Humid; 80’s

FNGs:

none

Warm Up/COP:

1 lap mosey – then jogged to a nearby dumpster, grabbed two new coupons per PAX (metal folding chairs) and returned to AO.

The Thang:

Set up chairs shoulder width apart and performed dips (on Q) from the chair backs | remaining PAX performed triceps dips from chair seat — PAX rotated after 10 reps.

Mosey to coupons cache – grabbed 3 logs, chain with one carabiner on each end, and two blocks.
Attached chain to two of the logs with eye bolts to create a makeshift sled.
One PAX pulled the sled; one shouldered the log and moseyed; and the last farmer carried the two blocks.
Once sled pulling PAX fatigued, we rotated coupons.

Continued around track until we reached the goal post.  Then removed chain and hooked it around the goal post.
One PAX performed rows from the chain (on Q); remaining PAX performed Turkish get ups [HEARD TRAIN HORN! = 10 burpees OYO] & Kettle bell swings. — PAX rotated after 10 reps.

Headed back to the track and continued rotating sled-farmer-log carry routine for an additional 80 yards.

Performed Prisoner Surrender

• Stand with your hands behind your head with your elbows wide, bring your right knee to the ground, bring your left knee down so you are kneeling.
• Lift your right foot up and place it in front of you. Bring the left foot forward to stand up
• This completes one rep.  (4 count IC for 10)

Headed back to the track and continued rotating sled-farmer-log carry routine for an additional 80-90 yards.

Attached chain to pull-up bar and performed face-pulls (AMRAP).  Remaining PAX performed balls-to-the-wall (10-count). — Rotate until everyone gets a turn on the face pull station.

Repeated dip routine mentioned above.

Grabbed one brick each and performed side lying One-Arm Lateral Raise (4 count IC) 10 right shoulder – 20 left shoulder.

Stowed all coupons then moseyed 1 lap to cool down.

30 second dead hang from goal post.

COT:

Pledge, BOM

Announcements:

7/17/18:
Tour de Charleston at The Jones (0600-0645).  Please come out and join us as we host F3 Charleston.

From the Desk of Lotta Love:
“I am leaving on extended travel for the next 9 months and have handed off my official AO Q duties for The Jones to Cisco. […] He has also been given the official challenge coin for the USS MICHAEL MURPHY, DDG 112 as our monthly fitness test is based on his workout, and the coin is a fitting symbol for our efforts at The Jones.”

Moleskin:

YHC enjoys using Saturdays as a R&D opportunity to try out new moves/routines – some stick and some don’t.  It’s hard to determine if the sweat was from the workout or the high humidity, but YHC believes some of these moves will return to sting and suck the life out of you in the near future.