1 PAX got in an EC 5k and 7 more showed up for the ME on an unseasonably warm December morn.
For Christmas this year, YHC received a book called 8 weeks to Seal Fit (if you’re intrigued, check it out here: https://www.amazon.com/Weeks-SEALFIT-Unconventional-Training-Toughness/dp/125004054X ) and sat down to start reading it over the weekend. After a short introduction, the author gets right to it and issues a workout challenge on page 1, with the instructions -“if you aren’t willing to get up and do this workout, then close this book and put it down right now. This book isn’t for you.”
YHC didn’t have the time to do the workout this weekend, but made a commitment to complete it before reading any further. Snagging the Q at the Eagle, enabled me to drag some unsuspecting PAX along for the fun.
Warm-up
SSH X 20 IC
IW x 15 IC
WMH x 10 IC
AC x 10 IC
Reverse x 15 IC
Seal Jack x 20 IC
Mosey over to playground to start the Seal intro fitness test:
- 2 minutes of merkins – proper seal form, elbows in, chest to the ground – AMRAP
- 2 minutes of sit-ups: proper seal from, arms crossed on chest, hands touch knees for full rep – AMRAP
- 1 set of AMRAP pull-ups
- 1.5 mile run on the track – The PAX rose to the occasion on this one. YHC was admittedly worried about this portion, but everyone completed in less than 15 minutes. Strong!
- The last portion was a 500m swim or a 2,000m row. Since neither of those were possible, YHC tried to get creative and find a full body substitute to test the group. On the basketball courts, Bear Crawl from brick wall across to fence, then crawl bear back. After round 1, 90 second People’s Chair. Repeato round 2. Then, 60 second Balls to the Wall. Repeato round 3.
With our fitness test complete, we mosey’d back to startex for Mary:
Flutter Kicks x 40 IC
American Hammer x 20 IC
Hi/Lo Plank Hold ring of fire – 10 count
Overhead Clap x 20 IC
COT
Sign-up to Q in 2020! The Eagle, Rameses, The Falcon, any AO. It’s a great leadership experience and plenty of PAX willing to Co-Q if you’d like the support. Prayer’s for Ocho’s wife as she recovers from the flu. YHC took us out.