Northeast Tennessee

Hard to modify the bear crawl

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Weather: Soggy and 51 degrees

 

17 PAX won the first battle of the day and showed up to put in some work. Mother nature favors the PAX and we had a nice (soggy) morning to work with.

 

COP – Rudy

Disclaimer

Prayer

 

Warm-up

SSH – 15 IC

TTT – 15 IC

LBAC – 10 IC

LBAC Reverse – 10 IC

Merkin – 10 IC

 

The Thang

Mosey to the goal line on the field. Cones were placed 20 yrds apart the length of the field. Set 1 completed and then set 2, then repeat.

 

Set 1 (repeated 3 times)

Bear crawl to the first cone (20 yrds)

Split squats left leg – 10 OYO

Bear crawl back to the goal line (20 yrds)

Split squats right leg – 10 OYO

Bear crawl facing right to the first cone (20 yrds)

Reverse lunge right leg – 10 OYO

Bear crawl facing left back to the goal line (20 yrds)

Reverse lunge left leg – 10 OYO

Merkins – 20 OYO

Lunge to the first cone (20 yrds)

Side lunges – 10 each leg OYO

 

Set 2 (repeated 3 times)

Remain at the first cone for some isometrics

Bear crawl position – hold for 10 sec

Squat – hold for 10 sec

Plank – hold for 10 sec

Squat – hold for 20 sec

Plank – hold for 20 sec

Squat – hold for 30 sec

Plank – hold for 30 sec

Elevator merkins – 60 sec

**added planks raising legs/arms on subsequent rounds**

 

Rinse and repeat the length of the field with high-knees the last 20 yards. Just for anyone who is adding, roughly 240 yards of bear crawls and 100+ merkins (counting the elevators). Not a single burpee was dealt and no one even mentioned (mental note taken).

 

Finisher – 10 minutes

PAX divided into groups of 3. 1st man up runs to the first cone and back while the other 2 plank. Repeat to the 2nd cone and so on until time was called. All groups made it to the last cone and some were working their way back down.

 

COT

Countarama

Namearama

 

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