• When: 2017-12-09
  • QIC: Hee Haw and CornStache
  • The PAX: Eldrick, Cesspool, Misfire, Splinter, Billy Bob, Heist, Hog, Staccato, Hee Haw and CornStache


Battle Co-Q’s stick to their lanes

Columbia, SC / By / December 10, 2017 /

YHC and HH have Co-Q’d battle on a number of occasions.  One of these workouts (about 1.5 years ago) was one of the hardest YHC has ever experienced. When we used to Co-Q, we’d spend at least 10 minutes on the phone discussing our plan of action.  For better or worse, our planning and been trimmed down quite a bit.  The planning for this weekend consisted of 5 texts which basically said CS: “I’m doing speed work”, HH: “I’ll be at the loop”, CS: “I’ll use the field”, HH: “I’ll go first”, CS: “(thumbs up emoji)”.

This is the nice thing about Co-Q’ing with a guy you’ve been to battle with before (no pun intended), you know what each other strengths are and you can stick to your lane.

Conditions: 37 degrees and wet

The Thang: Start with a COP with

  • 10 SSH (in cadence).
  • 10 burpees OYO.
  • 10 SSH (in cadence)
  • 10 squat walkers

Then line up for bear crawls w/ 1 merkin at the first parking space, 2 at the second, 3 at the third, …… , and 11 and the last.  Then head back doing burpee broad jumps.

We then grab the bricks for lunge curls (in cadence). We then headed to the loop doing lunge curls, burpee broad jumps, lunge curls and shoulder press.

At the loop we split into groups of 2 and AMRAP 5 stations for ~10 minutes

  • 15 pull-ups
  • 25 dips (on bars)
  • 35 curls
  • 45 merkins
  • 55 shoulder press

We then put the brick away and head to the field.  Started off with some plyometrics:

  • full out sprint for 30 yards, stop afap 1 burpee, full out sprint for 30 yards, stop afap 1 burpee.
  • high knees for 50 yards
  • butt kicks for 50 yards
  • hop on 1 leg for 10 yards, switch to the other leg, rinse/repeat for 60 yards total.

This set was completed 3 times.  Then the fun came.

Split into 3 groups of 3.  Each group had a man at the goal line, a man at the 50 while the other man pushed the sled between.  For each set, all pax ended up pushing the sled 100 yards.  The exercises at the ends were:

  • 1 legged deadlift with #35 (at the goal line), russian twists (at the 50)
  • kettle bell swings with #35 (at the goal line), planks (at the 50)
  • 1 legged deadlift with #35 (at the goal line), russian twists (at the 50)
  • kettle bell swings with #35 (at the goal line), planks (at the 50)

Run back to the flag for

  • 33 russian twists (in cadence)
  • 10 LBC’s (in cadence)
  • 40 pulse-ups OYO

COT and BOM by Her Haw

Moleskin:

  • Great effort by the pax today.  The heavy portion of this workout has YHC incredibly sore today, and the sled will bring the strongest to their knees.
  • All pax did a total of a 1/4 mile on the sled…… on wet turf.  Let that sink in for a moment.
  • The new Legion shirts say “No Excuses”….. love how the shirts carry on the energy that Wingback instilled in that AO.

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