Elevation Oyster on the Beach

YHC is downrange this week in Surfside Beach, SC. First time vacation here. Great news, there are several AO for F3 Grand Strand close by. One AO is less than a 1/2 mile from YHC’s beach house.

This is how it went down

Warmup: Solo run to the AO to drop off YHC’s bag then head out for a 3.2 mile run

THANG

So PAX got there early for a 5+ mile ruck

Time for #TheOyster
1 minute warning, disclaimer

15 SSH IC
20 IW IC to look at Rubber’s awesome form and sexy shorts
22 Merkins single count cadence

Had the men count off by 3’s since we had a ton of dudes.

The THANG
1’s – 1st base; 2’s – 2nd base; 3’s – 3rd base
Round 1
Bear Crawl your lane – 1st and 3rd to grass, 2nd to base
10 Merkins, mosey to fence and then back to home and plank on 6
Rotate to the left so everyone gets each distance

Lunge walk your lane – 1st and 3rd to grass, 2nd to base
10 Squats, mosey to fence and then back to home and plank on 6
Rotate

Crab walk arms 1st your lane – 1st and 3rd to grass, 2nd to base
10 BBSU’s, mosey to fence and then back to home and plank on 6
Rotate

Round 2
Crawl Bear your lane – 1st and 3rd to grass, 2nd to base
10 Diamond Merkins, mosey to fence and then back to home and plank on 6
Rotate to the left so everyone gets each distance

Reverse Lunge walk your lane – 1st and 3rd to grass, 2nd to base
10 Prisoner Squats, mosey to fence and then back to home and plank on 6
Rotate

Crab walk feet 1st your lane – 1st and 3rd to grass, 2nd to base
10 BBSU’s, mosey to fence and then back to home and plank on 6
Rotate

Round 3
PAX choice Bear Crawl or Crawl Bear your lane – 1st and 3rd to grass, 2nd to base
10 Wide Arm Merkins, mosey to fence and then back to home and plank on 6
Rotate to the left so everyone gets each distance

PAX choice Regular or Reverse Lunge walk your lane – 1st and 3rd to grass, 2nd to base
10 Jungle Boi Sumo Jump Squats, mosey to fence and then back to home and plank on 6
Rotate

PAX choice Crab walk arms or feet 1st your lane – 1st and 3rd to grass, 2nd to base
10 BBSU’s, mosey to fence and then back to home and plank on 6
Rotate

Recovery walk to fence

Hop over – don’t hurt yourself
3 burpees
Hop back over
3 burpees
Mosey to fence – 25 SSH

Hop over 3x
6 burpees
Hop over 3x
6 burpees
Mosey to fence – 50 SSH

Karma was sad we were jumping over fence, so I modified
10 burpees, 20 merkins, 30 squats at fence, mosey to grass line, repeat, mosey to fence, repeat, mosey back to grass line, repeat, mosey back to fence, repeat

TIME!

COT
Count-O-Rama – 22 for the workout; 13 for the ruck (1 had to leave for work before beatdown) 1 pre-cycler; 1 who did IPC at BS beforehand
Name-o-rama
Prayer requests for PAX; traveling, etc
Prayer requests – Joey and family from Camden
Prayer requests for teachers and students and schools are getting geared back up
Prayer requests families in general, country and leaders
Prayers unspoken
BOM

Great work men!

SPIT ON THAT!!