9 determined PAX posted to #Legion this morning at 5:15 a.m. for YHC’s Q- the largest gathering since the #Launch of the hour-long, weekday workout held at Hampton Park in #F3Columbia. This being the first week of the month, YHC had planned on hitting core and cardio due to the #MonthlyMurph being on deck, come Thursday (and every, first Thursday of the month). As YHC turned into the lot though, he noticed some unusual vehicles he had never seen at #Legion. He was thrilled to shake the hands of Hot Tub (#Sandlot) and Dial-Up (#Jumanji) and immediately knew he had to shake up his plans a bit to make sure their travels to the #LegionofGloom was rewarded with a full-body, #LegionLegit #Beatdown. The following incurred…
Mosey to right center-field and circle up
- 30 SSH IC
- 25 LBC’s IC
- 20 Imperial Squat-Walkers IC
- 25 Mtn-Climbers IC
- 20 Butt-Kicks IC, straight into
- 20 High-Knees IC
- 20 Plank-Jacks IC
- 15 Merkins IC
Gather at home plate and split PAX up (5 will run down first base line, 4 down third base line)
First PAX on either side will sprint to outfield fence and back to home plate while remaining PAX complete AMRAP exercises until all PAX have ran and returned:
- Hand-release merkins
- Roman Twists
PAX will then Lunge-Walk down stated lines to first or third base, stop and complete 15 BBSU’s, then broad jump to second base and complete 15 diamond merkins.
All PAX bear crawl from second base to centerfield fence and back.
Mosey to ball court, pick up pavers and circle up at half court:
- 20 Plank-Rows IC
- 20 Curls IC (holding both pavers in each hand)
- 30 Tricep Extensions IC
- 30 Shoulder Presses IC
Line up across baseline for Paver-Pick-Up Suicides
Sprint to foul line, drop bricks, sprint back to baseline. Sprint to half court line, picking pavers up on the way, back to baseline. Opposite foul line. Opposite baseline. #CrowdPleaser
25 Arm-Raises (Front and side) IC
Mosey to playground.
4 PAX on pull up bars, 5 PAX Man-Makers with pavers.
3 rounds AMRAP (45 secs on, 30 secs rest)
Return pavers and mosey to concrete bleachers:
- 50 box-jumps
- 25 Iron Crosses
Mosey to center field and circle-up for Mary:
- High Plank, Low Plank, Extension Bridge, High Plank, Starfish on both sides.
- 30 Flutter Kicks
- 20 Hello Dolly IC (I think this is when Hot Tub got eaten alive by fire ants, sorry again bro!)
- 30 Flutter Kicks IC
Thanks again to traveling PAX who posted to #Legion this morning. We enjoyed having you and YHC hopes he made the trip worth your while. Sorry in advance if I haven’t recorded every exercise we completed this morning or the correct number of reps (difficult to remember when you ditch your plan on an hour Q!). It was also awesome to have Shadetree back in the gloom this morning. We missed you brother!! Great job to all PAX- you are all without a doubt #LegionLegit. It was a pleasure.
- HeeHaw’s Little Mtn Half-Marathon is next Saturday, Aug. 15th.
- #Woodshed Convergence- Sat, Aug. 29th.
- Be EHing for #TheSpur and Columbia High AO’s
- The #BullonFire will be held on Labor Day