November 16th, 2017 By Man Down

9 hard rockers from Tradition and The Precinct worked out to “angry” music (in the words of Gentle Grizzly) at The Academy monthly AMRAP this morning! This WIB (Workout In a Bag) is a FULL body, you-vs-you, 35-minute nonstop strength and cardio endeavor which gives Pax a tour of The Precinct AO while working close with our brothers. Here’s what we did…

0530 – We launched from Intake for The Farmlands run, then back up again and to enter The Cell Block for The AMRAP Gauntlet (signs posted at each station)…

1. 10 Burpees at the Gate, run forward…
2. 20 Cinder Block Curls, run diagonal…
3. 10 Tire Flips, run forward…
4. 20 Cinder Block Triceps Extensions, run to the Gun Range…
5. 10 Pull-ups, run to the Great Wall…
6. 10 Muscle-ups, over the wall on last rep and down to sidewalk…
7. Bear Crawls from pole-to-pole, back around outside of fence to the Cell Block Gate.

Once you make it back to the Gate, that’s ONE round. Rinse and Repeat #1-7 AMRAP until time called at 0605.

Blocks and tires back, then log your laps – x.1, x.2, x.3, x.4, x.5, x.6, x.7 – where “x” denotes the number of full rounds and then you add the last station completed (#1-7). Monthly totals are kept below as a benchmark. Set a goal to beat your record next month!

Click Here –> Academy Totals <– Click Here

The next, and possibly last, running of The Academy will be Thursday, December 21st. Music will consist of Jack Johnson, Bobby McFerrin, Yanni, Barbra Streisand, and Judy Garland per Gentle Grizzly’s request.

The Academy

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