Two more than a half dozen early risers converged in the First Watch gloom ready to start the day or end the night. Either way, this is what transpired:
Stand shovel flag back up. The First Watch shovel flag area is almost as hard as Mary Munford’s.
Mosey 3 paces to the west for COP:
Helicopters, DQ’s, Dead Man Hang, Reach for the Stars
Grab shovel flag run one mile to the UR Amphitheater and plant shovel flag on top step of amphitheater.
BEAST:
Starting at bottom, work your way up the amphitheater steps, stopping at the cones to perform exercises. Turn around at shovel flag and repeat on the way down.
Round 1: Incline Merkins
Round 2: Dips
Round 3: Box Jumps
Round 4: Heels to Heaven
Round 5: Decline Merkins
Round 6: Deep Squats
BONUS ROUND: Burpees!
Partner up on the amphitheater stage for 3×20 reps PLT’s for each partner
Hallelujah Run up to the top of amphitheater
Partner up for 10 x Booyah Merkins
Grab flag and one mile run back to AO parking lot
3 minutes of Mary led by Ronnie including APD’s and LBC’s
Numbers, Names, Announcements and Fireman Ed took us out!
NMS:
Another great crew at the early workout! Not much oversharing this morning, just a lot of focus on the work that needed to be completed. As always, YHC is looking to try something new, so why not a Beast in an Amphitheater after a run with the shovel flag. Sorry/not sorry about the bonus round, but it was needed!
Ronnie has the Q next week! See you there!
Have a great day, men!
Kubota
2 Comments
Way to work!!
After we finished the 6th round I was gleeful that we never did burpees, until we did. Up and down that amphitheater was no joke.
Good catching up with all the First Watchers this AM. Thanks for leading Kubota!