If you have never been to Urban Legend, now is a great time to start. For those looking for another workout to complete their week that is more Boot Camp oriented, this is a good one.
Today, we stayed under the covered parking lot since there was a chance of rain, it was cold, and the PAX already had to deal with YHC as the Q, so the thought was to give them a little bit of relief. This workout looked somewhat manageable on paper, but in practice, it had a fairly good sized suck factor, particularly the crab walk. Unfortunately, the PAX were not able to achieve much relief, but at least we beat the fartsack. Great work, men!
Here’s how it went today:
Conditions: Low 30’s, little windy and chilly
Prayer/Disclaimer
COP:
SSH x 10
TTT x 10
LBAC x 10 each way
Mosey to bottom of parking deck and get into 2 man teams. Partner 1 stays on one side while P2 runs down to the far side of parking deck
SET 1:
Round 1
P1 Bear Crawls to P2
While P1 bear crawls P2 does the following exercises:
- Burpees x 5
- Merkins x 20
- LBC x 20
- Low plank until P1 gets there
- P1 low planks until P2 completes exercises if necessary
P1 and P2 switch and repeat bear crawls and exercises
Round 2
While P1 bear crawls P2 does the following exercises:
- Burpees x 5
- Carolina Dry Docks x 20
- Leg raises x 20
- Low plank until P1 gets there
- P1 low planks until P2 completes exercises if necessary
P1 and P2 switch and repeat bear crawls and exercises
Round 3
While P1 bear crawls P2 does the following exercises:
- Burpees x 5
- Dips on curb x 50
- 2 count Flutter kick x 20
- Low plank until P1 gets there
- P1 low planks until P2 completes exercises if necessary
P1 and P2 switch and repeat bear crawls and exercises
SETS 2 & 3 are the same exercises, however burpees are replaced by Man-makers and Bear Crawls replaced by lunges in set 2, while 20 Squats replaces burpees and Crab Walks replace Bear Crawls in set 3.
Head over to stairs for calf raises: 34 with feet straight, 33 with feet turned inward, 33 with feet turned outward
Go to covered benches in bottom parking lot:
- Dips x 20
- Incline x 20
- Decline x 20
- Rinse and repeat for three rounds
Mosey back to shovel flag
Mary:
- In and outs for 30s
- LBC for 30s
- Six inches x 1 minute
Announcements:
- Shawshank has the convergence this weekend
- Hollow has convergence next weekend with the Be the Buffalo 5k right after
- Q sheet for Urban Legend is wide open
Prayers:
- No Show
- Lego’s family
- Unspoken PAX with family concerns
- All other unspoken
- Sick and injured PAX and family
- Our country
- Marriages