2 brutal Qs last week and Heist tapering for RAGNAR so it’s probably a good time to have a nice easy Q to let the body recover right? Nah. It’s the near death experience of Legion that solidified YHC in F3. YHC was half in/ half out for a few years before Legion. Now YHC never misses the opportunity; so on my 2nd Q we were gonna have the full hour of pain we expect from a Legion Q.
We’ve learned it takes a certain type of crazy to be a #Legionnaire. A lot of men don’t have it, but those that find that crazy within them will settle for nothing less.
Conditions: 61 Degrees – conditions are perfect, it’s business time.
4 Corner Mosey (1/2 mile total)
- 1st Corner
- 25 SSH – IC
- 20 Squat/Walkout to Plank/Pushup (have to think of a name for these) OYO
- 2nd Corner
- 25 SSH – IC
- 25 Mountain Climbers – IC
- 3rd Corner
- 25 SSH – IC
- Little Baby Arm Circles – IC
- 25 forward
- 25 backward
- Big Arm Circles – IC
- 25 forward
- 25 backward
- 4th Corner
- 25 SSH – IC
- Defensive Slides (a Corndog specialty) up/down the hill 2X
Lower Body Circuit (to CrabDaddy’s house)
- 10 Walking Lunges/5 Broad Jumps/10 Sumo Squat Walkers
- Repeat until you get to CrabDaddy’s house
Upper Body Circuit (Cinderblock time)
- Curls for the Girls – AMRAP 1 Minute (20 sec. break)
- Burpee Press with cinderblock – AMRAP 1 Minute (20 sec. break)
- Traveling Merkins – AMRAP 1 Minute (20 sec. break)
- Rinse and Repeat 3x
- Blocks away mosey to Tennis Court
Ab Circuit
- Criss-cross mountain climbers (e.g. left knee to right elbow) – AMRAP 1 minute (20 sec. break)
- 30 Flutter kicks – IC (20 sec. break)
- Plank Jacks – AMRAP 1 minute (20 sec. break)
- 30 Iron Crosses – OYO (20 sec. break)
- Rinse and repeat 3x
Mosey back to COP
COT and BOM-Corndog
Moleskin: YHC 2nd Q and it was even more fun than the first time leading a workout. Great group of guys with some new additions in Barium and Amphibious. 7 strong for Legion (well 6 and a half with Heist tapering for RAGNAR tomorrow).
Announcements:
- 5 year anniversary for F3 Columbia-Cannonball Run is 7AM on Oct 21st. Tireflips/Pullups/Flutter kicks on the menu courtesy of Legion/Woodshed alliance
- Big F3 showing at the RAGNAR. Heist representing Legion; YHC wishes he could make it.
- John Flanagan (Cheech) 10k on November 11th; proceeds to his family so sign up now.
- Continued prayers for Twinkle Toes and his family after the loss of Ashanti.
- Prayers for all of the victims in Las Vegas.
Till next time brothers. Aye, Corndog