6 PAX posted to #Legion this morning in the sloppy, skeeter-infested gloom. (YHC will leave a bottle of OFF in his car from now on.) With the #MonthlyMurph on the horizon, YHC chose to hurt the PAX in areas that wouldn’t hinder their chances of posting a better time during our monthly fitness test. Here’s what went down.
COP:
Mosey to Right Field.
30 SSH IC
10 Slow Mo Merkins IC
5 Rds of 5 SSH IC, followed by 2 burps
30 LBC’s IC
10 Slow Mo Squats IC
30 Mtn Climbers IC
30 Upright Mtn Climbers IC
30 Plank Jacks IC
30 Butt Kicks IC
30 BBSU’s IC
The Thang:
Mosey to the bottom of #TheCaptain.
Run up hill, 10 burpees. Run back down 10 Mtn Climbers. Run up, 9 burpees, run down, 9 mtn climbers. Down to 1.
30 Flutter Kicks IC
Mosey back to baseball field. Line up on right field line.
Sprint to first light post, 10 BBSU’s. Run to next pole, 10 BBSU’s. Sprint to left field line, 10 Iron Crosses.
Sprint all the way back to right field line, 15 Iron Crosses OYO.
(We would hold plank waiting for the 6 during these, countdown 30 secs once he arrived, then shoot off on our sprints)
Rinse and repeat, upping the counts to 15 BBSU’s/15 Iron Crosses. Sprint back- 20 Iron Crosses.
Sprint all the way to left field line and back, 25 Iron Crosses. Rinse and repeat.
25 Flutter kicks IC.
Mary:
- 50 Flutter Kicks IC
- 30 Freddy Mercuries IC
- 30 Hello Dolly’s IC
- 30 LBC’s IC
- 15 Rub-Downs OYO (Sit ups with legs flat and your hands don’t leave the center of body)
- 10 Burpees OYO
- Plank-O-Rama
Moleskin:
T-Claps for all PAX today, hopefully you all will feel it in your abs tomorrow! The temperature was nice, but the skeeter infestation wasn’t nice. At all. Between the WOD today, and #TheMurph coming up on Thursday, YHC believes this week will get your whole body better. Enjoyed seeing Promo this morning as well!! Thanks for making the trip brother. See you boys again real soon!
Announcements:
- #Stumble begins their long-distance Wednesdays tomorrow. 0515-0615.
- Promo has set up a trail run for the Wall this Saturday. Sounds awesome!!