10 men showed up on a damp January morning for some work that resulted in elevated heart rates, shortness of breath, and even a little fun, if you want to call it that. It was Chaser and YHC’s turn to dish out the punishment this week at #Battle and YHC hopes we didn’t disappoint.
Conditions: 47 degrees and moist
The Thang:
Part 1: McNugget
Head over to the bricks and grab a pair of #long dongs. If you don’t know what YHC is referring to, then you better come out and give them a try. They’re bout three times as heavy as your average brick.
Stroll over to the goal post and circle up. Long dongs were placed to the side for now.
Get to work with 50 burpees OYO out the gate
Grab Long Dongs and line up on the goal line for #BLIMPS:
Entire round of BLIMPS with Long Dongs
Burpees X 5 with overhead press at top
Lunges X 10 each leg (advance downfield)
Imperial walker X 15 each leg (advance downfield)
Merkins X 20
Plank Jacks X 25
Squats X 30
Rinse and repeat 2 x’s for a total of three rounds
Drop Long Dongs at end of the third round (about midfield)
20 burpees OYO
Next we lined up in a single file line for YHC’s favorite, Bear Crawl Indian Crawl. Pax advance downfield in a line while last PAX advances to the front of the line as quickly as possible. The PAX continued this all the way through the end zone for about 60 yards total.
How about a few more burpees? 15 OYO. That makes 100 for those counting at home.
Line up on the Goal Line for a 60 Yd sprint, after which we grab the Long Dongs and head back to the endzone.
One more 100 yd sprint and then jog back for the conclusion of YHC’s part.
Part 2: Chaser
Monday Mile AMRAP
Chaser explained this was a favorite from his Glory Days. Every Monday following a Friday battle on the gridiron his team would experience the Monday Mile win or lose.
It goes a little something like this:
6 cones are strategically placed on the football field. Three in each end zone. Two in each corner and one near the goal post.
Pax start at cone near the goal post. Execute 50 merkins, 50 squats, and 50 big boy sit ups. Once complete, backpedal to first cone at corner of the end zone. At that cone, turn and sprint the length of field to the next cone in the corner of the end zone. Next, turn and backpedal the end zone. At the next corner cone, turn and sprint the length of the field. Backpedal end zone. Once you complete four laps around the field in that manner, stop at the goal post cone for another round of merkins, BBS, and squats.
This was a 20 min AMRAP. The goal was to complete 8 laps and 3 rounds of exercises in the allotted time.
When time was called we grabbed our long dongs, put them up, and headed back to the COT to finish up with a few ab exercises. Chaser called out a round of flutter kicks, followed by low plank. After that we did a second round and called it a day.
BOM- McNugget / Chaser
Announcements:
Please keep Hammer PAX, Duckie, and his family in your thoughts and prayers. His father passed away this week.
Fundraiser 2-4 pm Sunday, Jan 10th for River Bluff HS football coach, Brian Thompson, at Topspin Racquet and Swim Club on hwy 378 in Lexington.
MGC Long Run Feb 6th. 15K, 15k relay, 5k, and Kid’s run in downtown Columbia