YHC noticed the clean, freshly-mowed baseball field as he pulled in to the #Legion AO and decided he’d enjoy rolling, jumping, lunging, laying, “merkining(?)” and dodging fire ant piles this morning in the gloom. So, thats exactly what he and his 4 PAX did. Also, with #MonthlyMurph on the horizon (first Thursday of every month), YHC attempted to deliver a workout that highlighted areas and muscle groups that #Murph doesn’t destroy quite as badly (i.e. Abs).
Conditions: 71 and pretty pleasant.
Mosey to Right-Center Field
COP:
- 50 SSH IC
- 20 LBCs IC
- 20 Slow-Mo Squats IC
- 10 Slow-Mo full-extension Freddy Mercuries IC
- 20 Imperial Squat Walkers IC
- 20 Plank Jacks IC
- 20 Butt Kicks IC, straight into 20 High Knees IC
- 20 Mtn-Climbers
- 15 Slow-Mo Merkins
The Thang:
Line up on right field line, sprint to left field line (“hugging” outfield fence), 25 BBSU’s, sprint back to right field line, 25 Iron crosses, hold plank.
Rinse and repeat, but drop reps to 20 at each line.
We may have done this again with 15 reps but who knows…
Bear crawl to first outfield light post (~25 yds), crab walk to center field pole (~20 yds), bear crawl to next light post, crab walk to left field line. Hold 6 inches until the 6 arrives.
Repeat same exercises back to right field line.
Mosey to home plate:
Lunge walk to first base, 15 BBSU’s, lunge walk to 2nd base, 15 diamond merkins, 15 wide merkins, lunge walk to third, 15 BBSU’s, lunge walk home, 15 diamond merkins, 15 wide merkins.
Count off, 1-5.
PAX #1 sprint down first base line to foul pole and back to home. While on the trip, fellow PAX AMRAP exercise that PAX#1 calls out. All PAX got a turn.
PAX#1- LBC’s
PAX#2- Roman Twists
PAX#3- Flutter Kicks with arms out
PAX#4- Hello Dolly
PAX#5- Boat Canoe
Mosey to center field for Mary.
- Hold High Plank 1 min
- 20 Hello Dolly IC
- Six In, 45 deg, 90 deg, 45 deg, 6 inches, straight into 30 Flutter Kicks IC (in between these sets, DO NOT let feet touch ground.
- Rinse and Repeat
Moleskin:
Many Legionnaires #Fartsacked today but for the PAX who posted, awesome work was done. Thank you for working hard and giving it your all. This may have been a rather “unconventional” #Legion beatdown, but YHC believes we will feel it in the morning!!
YHC out.