Weather: 42 Degrees with a Steady Breeze
COP: SSH x 20 IC; TTT x 10 IC; IW x 15 IC; LBAC x 10 IC Fwd/Rev; Mosey Around the Farmhouse
The Thang: The PAX performed Pairs of exercises with the first exercise being completed as a negative or static hold and the second exercise begin a one minute AMRAP. The last set of exercise one is conducted as a burn out set to Q exhaustion.
Tempo Pull Ups x 12/Mountain Climbers (AMRAP) Rinse and Repeat x 5
Tempo Merkins x 12/ Step Ups (AMRAP) Rinse and Repeat x 5
Static Wall Squat/Flutter Kicks (AMRAP) Rinse and Repeat x 5
Dips x 25 on Q
Moleskin: YHC led his Polo Shirt Friday workout and Placebo showed up sporting his Polo Shirt so he could demonstrate how his guns were popping after the BC. The negative are always a real crowd pleaser. YHC encourages all Qs to incorporate them into your workouts.