7 determined PAX said “no” to the comfort of the #fartsack and “yes” to an hour of pure misery to work off the holiday festivities. And to think, Christmas and New Years are right around the corner… Also, with the #MonthlyMurph coming up,YHC tested muscle groups that would not be destroyed by #Legion’s monthly PT test. Here’s what went down in #TheGloom this morning…
COP:
30 SSH IC
30 LBC’s IC
20 Squats IC
25 LBC’s IC
15 Merkins IC
20 LBC’s IC
The Thang:
Evil Eights-
Mosey to center field where 4 cones were spread out in a square, with #ShovelFlag placed in the center. Cones were approximately 20 yds apart.
18 Min AMRAP
Cone 1- 8 Diamond Merkins, sprint to Cone 2.
Cone 2- 8 Iron Crosses with Windshield Wipers, sprint diagonally to Cone 3, stopping at #ShovelFlag for 5 Burpees. (Every time you cross, stop at Flag for 5 burpees.
Cone 3- 8 Power Jumps
Cone 4- 8 Carolina Dry Docks
Mosey to Tennis Courts.
Partner Up.
P1- Bear Crawl from baseline to net, backwards bear crawl back
P2- Hold Balls to the Wall
Rinse and Repeat
90 sec People’s Chair
P1- Duck Walk to net and back
P2- AMRAP Balls to the Wall Merkins
Rinse and Repeat
60 Sec People’s Chair
Mosey to Concrete Bleachers.
8 Min AMRAP:
- 25 Box Jumps
- 25 Decline Merkins
- 25 Incline Merkins
50 Flutter Kicks IC
Boat/Canoe for Final 4 mins.
COT- YHC
Moleskin:
Work was done and calories were burned by all who attended. PAX pushed hard through this Cardio-packed hour. The PAX at Legion are pushing harder than ever and the results are awesome. So proud of our devoted PAX. Get your weight vest ready boys. Murph time.