6 Men appeared in the gloom ready and willing to work this morning at Legion. These guys took everything thrown at them in this workout, and despite the difficulty passed with flying colors. They conquered some serious Ladders and Circuits, did quite a few squats, merkins, pull-ups, etc. – and survived a Battle shoulder circuit from the depths of Hell. Not to overstate the workout though…
Conditions: DANK
The Thang
Run from COT to a very dark playground
5 Dead Hang Pull-ups
5 2ct Lunges
4 Dead Hang Pull-ups
4 2ct Lunges
3 Dead Hang Pull-ups
3 2ct Lunges
2 Dead Hang Pull-ups
2 2ct Lunges
1 Dead Hang Pull-ups
1 2ct Lunge
Run 1/2 Legion Loop (uphill and downhill total of about 500m)
Rinse and Repeat OYO x2
(30 total pull-ups, 30 total lunges)
Front Park HQ
COP – slow cadence
5 Squats IC (10 reps)
5 Merkin IC (10 reps)
5 Burpees
10 Squats IC (20 reps)
10 Merkins IC (20 reps)
10 Burpees
15 Squats IC (30 reps)
15 Merkins IC (30 reps)
15 Burpees
(60 squats, 60 merkins, 30 burpees)
10 Pull-ups OYO
Run to Tennis Courts
Shoulder Circuit #crowdpleaser
LBA fwd 15 IC
RTR 20 IC
LBA bwd 15 IC
Dive Bomber Merkins 10 2ct #sexytime
x2
…sounds easy, it is not.
Run to Baseball Concrete Stands
Going Up:
1 Jump 1 Squat
1 Jump 2 Squats
1 Jump 3 Squats…
increase squats each landing, 8 landings
Going Down:
Diamond Merkins at each landing
increase by 1 each landing, 8 landings
x2 (total: 72 squats, 72 diamond merkins)
1 Jump 1 Squat
1 Jump 2 Squats
1 Jump 3 Squats…
increase squats each landing, 8 landings
Going Down:
Ledge In & Outs at each landing
increase by 1 each landing, 8 landings
x2 (total: 72 more squats, 72 in & outs)
Broad Jump up stands
Run back to Park HQ
“The Myrtle Special”
1 Burpee, 1 Merkin
1 Burpee, 2 Merkins
…increase until you get to 10 merkins
1 Burpee, 10 Squats
1 Burpee, 9 Squats
…decrease until you get to 0
Jailbreak Run Back to COT
Moleskin:
– We are learning collectively around F3 Columbia (YHC included) that it’s not so much about the volume of what you do, it’s the quality and structure of the work done. Great job getting in some manly reps this morning. YHC had fun with ya’ll.
Announcements:
– “Spur” launch at USC 8/22 http://f3nation.com/2015/08/17/f3-spur-launch-at-usc/
– 8/29 Woodshed Convergence 7am
or
– 8/29 Stomp The Swamp 5k at River Bluff HS (USATF Certified Course)
https://www.runhard.org/pages/race-swamp.php