• When: 01/28/16
  • QIC: Hee-Haw
  • The PAX: Big Worm, Shade Tree, Kenny G, Twinkle Toes, Diego, Minion, Back Draft


King-Kong invades #Legion

8 men showed up to Columbia’s only hour long week day workout, and took YHC’s best shot. Things got ugly. Here’s what you missed:

Conditions: 47 F light mist

The Thang:

Disclaimer

25 SSH IC

Warm Up Jog

Left out of AO onto Landon
Corner of Landon and Brandon = 10 Burpees
Left on Brandon.
Corner of Brandon and Damson = 10 Burpees
Left on Damson
Corner of Damson and Woodlawn = 10 Burpees
Left on Woodlawn
Corner of Woodlawn and Damson = 10 Burpees
Straight on Woodlawn
Corner of Woodlawn and Morrison = 10 Burpees
Keep straight on Woodlawn
Corner of Woodlawn and Harietta = 10 Burpees
Left on Harietta
Corner of Harietta and Munsen Springs = 10 Burpees
Straight on Harietta
Corner of Harietta and Brandon = 10 Burpees
Left on Brandon
Corner of Brandon and Morrison = 10 Burpees
Straight on Brandon
Corner of Brandon and Landon = 10 Burpees
Left on Landon and back to the AO

100 Burpees and 1.1 Mile run…that’s a warm up right?

Partner Up
Each partnership grab two bricks and head to the Baseball Field

Introduction to the “King-Kong” workout

Four cones set out in a square with 20 yards for each side

Round One

P1 = Gorilla Walk cone 1 to cone 2, then Gorilla Shuffle cone 2 to cone 3, Gorilla Walk cone 3 to cone 4, and Gorilla Shuffle cone 4 to cone 1

While P2 = AMRAP sets of 10 Silver-back Mercans with bricks and 10 King-Kong Squats

Flip-Flop

Explanation:

Gorilla Walk = hands/knuckles on the ground with legs in catcher’s squat. Reach forward with both hands, then “hop” your feet to your hands and back into catcher’s squat position.

Gorilla Shuffle = same position as Gorilla Walk, but instead of reaching hands forward, you reach them to one side and then “hop” to that side and back into catcher’s squat position.

Silver-back Mercans = Mercan on Bricks, then Right hand with brick to left shoulder, then Mercan on Bricks, and Left hand with brick to right shoulder = 1.

King-Kong Squat = Start in squat position, holding bricks with arms hanging between legs. As you stand up, bring bricks to shoulder height, and then do a shoulder press = 1.

Round 2

P1 = Gorilla Shuffle cone 1 to cone 2, lunge walk cone 2 to cone 3, Gorilla Shuffle cone 3 to cone 4, and lunge walk cone 4 back to cone 1.

While P2 = AMRAP sets of 10 Silver-back Mercans with bricks and 10 King-Kong Squats

Flip-Flop

Grab two more bricks per partnership and Circle up

20 Curls IC
10 Single Leg Squats IC (5 right then 5 left)
10 Shoulder Presses IC
10 Lateral Arm Raises IC
10 Bent Over Rows IC
50 Flutter Kicks IC

Round 3

P1 = Walking Mercans cone 1 to cone 2, then Gorilla Walk cone 2 to cone 3, Walking Mercans cone 3 to cone 4, and Gorilla Walk cone 4 to cone 1

While P2 = AMRAP sets of 10 Silver-back Mercans with bricks and 10 King-Kong Squats

Flip-Flop

Put up the bricks and jail break to COT

BOM – Hee-Haw

Moleskin:

Not sure how this reads, but it was NOT easy. Gorilla Walks might be the worst thing ever invented. Feels like some diabolical Duck Walk Burpee. Quads were toast, especially after a “warm up” of 1.1 mile run and 100 Burpees, but the Legion Pax persevered. #LegionLegit

Announcements:

(Stolen from Misfire’s BB)

MCG Long Run on Sat 2/6/16. See McLovin of Adrian for details.

St Lawrence Place 5K on Sat 2/20/16. See YHC for details.

F3 Columbia is sponsoring the Spring 2016 Mud Run. Details will be out soon

(Stolen from Beacon’s BB)

Stumble P200 spot opening up. Ping YHC if interested.

Help build an outdoor classroom at Meadowfield School 0800 on 1/30/16

Interested in the Blue Ridge Relay run, Pipeline is your contact

(Stolen from Subby’s BB)

F3Seattle (Kirkland) launches 3/12. Chaser and Robber are making the trek for the #BigBang and they need names. Anyone you know or are connected to in the Seattle area is fair game. Male, female, whatever. We just need to build a database.

MGC long run is a week from Saturday

Harbison 12K trail run is the following Saturday (2/12).

That’s all…for now

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