• When: 08/11/2015
  • QIC: SubPrime
  • The PAX: Wingback, Minion, RestStop, SubPrime


#Legion

4 dedicated men posted to #Legion this morning ready for a return Q visit by YHC.  Wingback was noticeably disturbed by the attendance figure but the four of us made the best….or worst of it and headed out into the darkness.  This was an arse-kicker that pretty much delivered from the drop.  YHC struggled coming off of vacation but this beatdown was the perfect re-entry to the Columbia #gloom.

Conditions – 79 and humid

The Thang

Depart parking lot and out onto Landon; Stop at Munson Spring and Circle Up

  • SSH Burpees (every 5 SSH do 2 burpees) – 25 (4ct)
  • Imperial Walker – 25 (4ct)
  • Little Arm Circles – 20 (4ct) (Both Directions)
  • Shoulder Press – 20 (4ct)
  • Calf Raises – 20 (4ct)

Run to Landon and Woodlawn

  • Merkins – 60 Seconds AMRAP OYO

Run to Woodlawn and Damson

  • Merkins – 60 Seconds AMRAP OYO

Run to Damson and Brandon

  • Jump Squats – 60 Seconds AMRAP OYO

Run to Playground

  • Pull-Ups – 60 Seconds AMRAP OYO
  • Russian Twists – 60 Seconds AMRAP

Run to Bricks and Retrieve Two –  COP on BB Court

  • Curls – 80 (4ct)
  • Triceps Extension – 20 (4ct)
  • Squat into Shoulder Press – 20 (4ct)
  • Alternating Arm Raises – 20 (4ct)
  • Standing Lunges w/ Bricks – 20 (4ct) (10 each leg)

Return Bricks and Run to Brandon and Damson; Left on Damson

Jacobs Ladder

  • Sprint to top of hill; Merkins 12-6
  • At bottom of hill; Tuck Jumps 6-12

Run to Tennis Courts

#ArkLoader

  • Bear Crawl from baseline to baseline; plank on completion
  • Crab Walk feet first from baseline to baseline; plank on completion
  • Broad Jump from baseline to baseline; plank on completion

Run back to the base of hill on Damson

Jacob’s Ladder

  • Sprint to top of hill; Jump Lunges 10-5 (single count)
  • At bottom of hill; Hand-Release Merkins 5-10
  • When done head to the top of the hill and plank

Cut through park and head back toward COT; Circle Up

  • Russian Twists – 20 (4ct)
  • In and Outs – 20 (OYO)

COT

BOM – Closed out by YHC

Moleskin

  • #Legion really has taken on a #Battle feel and perhaps that’s why the numbers struggle at times.  YHC hopes not because we’re doing something wrong if guys aren’t compelled to make the harder choice.  YHC knows we’re all settled into our ‘home’ AO’s but this place is worth at least a periodic visit.  #GetBetter
  • Strong work this morning.  This was a non-stop, up-tempo workout from the drop.  The four of us powered right through it.

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