The Pentagon 10/3/18

You want to get better?  Then show up and do the hard thing.  12 PAX and one FNG (Southern Spice) took advantage of the warm temperature and thick dew to complete the Pentagon challenge.  The goal was to make sure folks kept moving with limited down time.  Who wants to stand around when there is work to be done?

Warm Up

  • Mountain Climbers – 25
  • Moroccan Night Club – 25
  • Plank Jacks – 25
  • Imperial Walkers – 25
  • LBCs – 30 (OYO)

The Pentagon

Five cones spaced 40 to 60 yards a part.

  • PAX start with 5 Burpees then run to Cone 1
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • Cone 2
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • Cone 4
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • Cone 5
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • PAX start with 5 Burpees then run to Cone 1
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • Cone 2
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • Cone 4
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • Cone 5
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • PAX start with 5 Burpees then run to Cone 1
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30
  • Cone 2
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30
  • Cone 4
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30
  • Cone 5
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30

Totals

  • SSH – 300
  • Sumo Squats – 300
  • Merkins – 300

Sprint – 1,000 yards (end to end of Patriot Park)

Finale

  • Iron Hulks – 7
  • Superman

Circle up, Name o Rama, Announcements, Prayer and Lead on 3.

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