Five men gathered around the VSF this gloom. The goal for this beatdown was to break up the Pax into smaller groups, then send them out on missions to complete. Since we had 5, we stayed together as one group for our missions.
DISCLAIMER
The Thang
Mosey over to the track for a warmup COP.
COP #1:
20x Seal Jacks IC
20x Plank Jacks IC
20x SSH IC
20x Smurf Jacks IC
Mosey over to The Refinery for the following circuit:
Pullups x AMRAP
Step Ups x AMRAP
Dips x AMRAP
Inverted Rows x AMRAP
Mary x 25 IC (Timer)
We did set #1 with Mary = Putins, then set #2 with Mary = Flutter Kicks
Enough for now, Indian Run to the fountain by NOMA, and complete this set:
10x Box Jumps, then Frog Hop/Step Jump up to the top of NOMA… that’s one.
We did three!
Indian Run back to The Refinery for one more set with Mary = Real Freddie Mercury.
Mosey back to track for a Burpee Mile.
Four Laps around the track + 20 Burpees in 10 min. Do your laps/burpees anyway you want. Cowbell and Duct Tape knocked out the burpees before running laps (nice!). Tool, Walleye, and YHC chose to do 5 after each lap. The five of us finished the Burpee Mile at 0615, and since we had a VSF, we held the COT on the inner track. Thanks for letting me lead!
Moleskin
New Years is fast approaching, and more importantly, it is EH season! Start working on you EH form like Randy Orton: