7 men showed up for the Hour Long beat down that is Legion. Work was done, and it went a little something like this, hit it:
Disclaimer
Conditions: 42 F, but it warmed up quick
The Thang:
Fast mosey around the perimeter to the basketball court.
Plan was for everyone to grab some bricks, but apparently Legion’s bricks got ganked, so audible on the fly.
Circle up:
25 SSH IC
20 Merkins IC
15 Mt. Climbers IC
10 Super Slow Flutter Kicks IC
Single File Indian Run, with a twist.
Last man drops and does 10 Merkins before sprinting to the front.
Indian run Brandon to Norris to Cedar Terrace, left behind the stores (#CreepyAlley), around to parking lot.
Each man gets his own parking spot.
Walking Merkin Ladder
Start at right line, 1 Merkin
Walk in Merkin position to left line, 2 Merkins
Walk in Merkin position back to right line, 3 Merkins
Continue pattern to 12 Merkins
First one done lead Mary until all finish
Back to your parking spot.
Jump Squat Ladder
Start at right line, 1 Jump Squat
Side Shuffle to left line, 2 Jump Squats
Side Shuffle back to right line, 3 Jump Squats
Continue pattern to 12 Jump Squats
First one done leads Mary until all finish
Back to your parking spot.
Big Boy Sit-Up Ladder
Start at right line, 1 Big-Boy Sit-Up
Crab Walk (sideways) to left line, 2 Big-Boy Sit-Ups
Crab Walk (sideways) back to right line, 3 Big-Boy Sit-Ups
Continue patter to 12 Big-Boy Sit-Ups
First one done leads Plank until all finish
Back to your parking spot.
Four Corners
Start at back left corner of your spot. Do 5 Merkins.
Lunge walk to right front corner of your spot. Do 5 Merkins.
Jump Squats to left front corner of your spot. Do 5 Merkins.
Lunge walk to back right corner of your spot. Do 5 Merkins.
Jump Squats to back left corner of your spot.
Rinse and repeat times 3.
Recover.
Circle up
Rolling Planks IC (right x 6, left x 6)
High Plank sequence
Recover.
Indian Run with a twist back to AO. Cedar Terrace to Norris to Brandon, around to the big hill on Damson (#Damn-Son Hill).
Jacob’s Ladder
Up the hill, 50 Squats
Down the hill, 49 Squats
Up the hill, 48 Squats
Down the hill, 47 Squats
Up the hill, 46 Squats
Down the hill, 45 Merkins
Up the hill, 44 Squats
Down the hill, 43 Merkins
Up the hill, 42 Squats
Down the hill, 41 Merkins
Jail break to COT
BOM – Twinkle Toes
Moleskin:
So, the plan was to carry bricks the entire workout, but that had to be scrapped due to the aforementioned pilfering of Legion’s bricks. As a result most of this workout was created on the fly. Sometimes you just got to roll with the punches when you’re the Q.
Not counting the Merkins during the Indian Runs, we did 267 Merkins, we also did 422 Squats, and ran a little over 2 miles, so YHC submits that the Legionnaires got their money’s worth.
Announcements:
-F3 Columbia Christmas celebration is December 15, 2015. Boris and McLovin on the Q. More information to follow.
-Still looking for alternates for the P-200. Get with Heist or Beacon.
Other Stuff.
That’s all…for now