Hard to modify the bear crawl

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. 1^st man up runs to the first cone and back while the other 2 plank. Repeat to the 2^nd 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