Conditions: Crisp, Cold and 36
18 PAX including YHC braved a crisp December morning to make themselves better men. The focus for the day was to work all four corners around COP, enjoy the day, look toward Christmas and be thankful for this year. To help remind us of this, our numbers for exercises were 20 17 25 12 and 14.
DISCLAIMER–
WARM UP: Mozie to COP, grab block in route for Warm Up
TTT: X 14 IC
LBAC: X 12 IC F/B
THE THANG: Split up into 4 Groups: Team HV, Team Cornwallis, Team Mayhem, Team Timber. Each group will run from COP while carrying Blocks to a Corner of Park. Group Leader to Q exercises at Corner and then return to COP for PAX Exercise. Teams will then return to their corner and run counter clockwise with Blocks to the next corner to perform next round of exercise and then return to COP. Rinse and Repeat until every team exercises at all four corners.
ROUND 1 (CORNER)
20 X Flutter Kicks In-Cadence
17 X Merkins Group Q Call (Down/Up at Q-Pace)
25 X Squats w/ Blocks (OYO)
RETURN TO COP
ROUND 1 (COP)
12 X AMERICAN HAMMER I/C
14 X MERKINS Q Call (Down/Up at Q Pace)
RETURN TO CORNER AND RUN WITH BLOCK TO NEXT CORNER
ROUND 2 (CORNER)
20 X LUNGES L/R= 1 (GROUP Q CALL)
17 X BLOCK CHEST PRESS IN-CADENCE
25 X BIG BOY SIT-UP (OYO)
RETURN TO COP
ROUND 2 (COP)
12 X ALTERNATING SHOULDER TAPS
14 X BOBBY HURLEY (OYO)
RETURN TO CORNER AND RUN WITH BLOCK TO NEXT CORNER
ROUND 3 (CORNER)
20 X LBC IN-CADENCE
17 X SQUAT PRESS WITH BLOCK (OYO)
25 X STANDING BLOCK TWIST (IN-CADENCE) (similar to Merkin Hammer)
RETURN TO COP
ROUND 3 (COP)
12 X E2K (RIGHT ANKLE OVER LEFT KNEE-LEFT ELBOW)
14 X DOLLY (IN-CADENCE)
RETURN TO CORNER AND RUN WITH BLOCK TO NEXT CORNER
ROUND 4 (CORNER)
20 X FREDDIE MERCURY (IN-CADENCE)
17 X DECLINE MERKINS (OYO)
25 X CALF RAISES (IN-CADENCE WITH BLOCK)
RETURN TO COP WITH CONCRETE BLOCK
ROUND 4 (COP)
12 X E2K (LEFT ANKLE OVER RIGHT KNEE-RIGHT ELBOW)
14 X DAN TAYLOR = 1:4 SQUAT TO LUNGE (X5 rounds)
Left/Right = 1 for rounds 1-3 and then each leg equals 1 for rounds 4 and 5 for time and because Q was gassed!
Count-O-rama: 18 PAX
BOM
Moleskin: My Legs already hurt!