The last two Legion Qs were brutal! Tuesday was an aggressive Splinter led Q, and Thursday was another great Dealer’s Choice. These back to back Q’s had a residual effect on the PAX muscles and minds for days. We originally set a monthly AOQ day as a day to reel everybody back in to ensure max pain is dealt, and nobody becomes lax with daily workout routine. The way that we ended September, left no room for turning things up a notch for the next month. YHC is also nursing a back and shoulder injury, and tapering this week for the Ragnar event that starts Friday. Maybe the reeling in of the PAX should just focus on proper count, and good form….
Conditions: 54 Degrees (perfect weather!)
The Thang:
Warm-up On Ball Field:
- 25 Butt Kicks IC
- 25 High Knees IC
- 25 Jump Squats OYO
- 25 Russian Twists IC
- 25 Plank Jacks IC
- 25 BB Sit-ups OYO
- 30 Flutter Kicks IC
Run to Crabdaddy’s to pick-up 1 block per PAX
- Partner up for Dora
- 1st set
- Partner 1 run to bottom of hill and back with block
- Partner 2 Max BB Sit-ups
- Rotate until 150 Team Sit-ups completed
- 2nd set
- Partner 1 run to bottom of hill and back with block
- Partner 2 Max Overhead Press
- Rotate until 200 Team Merkins completed
- 3rd set
- Partner 1 run to bottom of hill and back with block
- Partner 2 Max Curls
- Rotate until 300 Team Merkins completed
- 1st set
Drop off Bricks, Run Around Park for String of Pearls
- Stop at 1st Corner:
- 25 Mountain Climbers IC
- 25 Merkins OYO
- 25 Iron Cross OYO
- Run to 2nd Corner:
- 25 Mountain Climbers IC
- 25 Merkins OYO
- 25 Iron Cross OYO
- Run to 3rd Corner:
- 25 Mountain Climbers IC
- 25 Merkins OYO
- 25 Iron Cross OYO
- Run to 4th Corner:
- 25 Mountain Climbers IC
- 25 Merkins OYO
- 25 Iron Cross OYO
- Run back to 1st Corner:
- 25 Mountain Climbers IC
- 25 Merkins OYO
- 25 Iron Cross OYO
Run to COP for 5 Minutes of Mary
- 50 Flutter Kicks IC
- 30 Freddy Mercury’s IC
- Boat/Canoe (8 transitions)
COT and BOM-Heist
Moleskin: Great effort by all. A couple of mumble chatter comments reminding YHQ that this workout was labeled as tapering for the Ragnar, was a good indication that the work effort met expectations.
Announcements:
- 5 year anniversary for F3 Columbia-Cannonball Run is 7AM on Oct 21st.
- Capital Run is the evening of Oct 21st.
- Sunday’s at 4PM at Palmetto Place-great mentoring opportunity (organized by Termite).
- Prayers for Family of Twinkle Toes (and Ashanti’s family). Ashanti’s body was found. May she rest in peace and her family be comforted through this horrible tragedy.
- Prayers for all of the victims in Las Vegas.
Thanks is all for now!
Aye, Heist