9 PAX post to Legion for a shoulder/chest/bicep destruction and bear witness to the AOQ handoff from Heist to YHC. T-Claps to Heist for his service as AOQ – who promises not to become the AOQ of fartsacking now that his time as AOQ has come to an end.
Conditions:
Balmy 38 degrees and clear – it’s downright warm outside y’all.
Conditions are perfect. It’s business time.
Warm up:
Standard/Random. SSH were definitely included.
Tha Thang:
First 30 minutes lead by exiting AO (Heist)/Last half led by YHC.
1st 30 – Heist
Mosey to the tennis courts.
5 Merkins/15 Shoulder Press Ladder followed by 30 Box Cutters in cadence. Rinse and repeat 3x but switching to 5 Shoulder Press/15 Merkins and then back again for the final round.
Arms are dead – but we’re just getting started.
Crabwalk long side of tennis court; Walking Lunges to the other side; Bearcrawl the other long side of tennis court; Walking Lunges back to where we started.
2nd 30 – YHC
We Mosey over to Crabdaddy’s and everyone grabs one cinderblock.
- Curls halfway up (stopping at 90 degrees) – AMRAP for one minute.
- Right shoulder shrug with cinderblock – AMRAP for one minute
- Curls starting at halfway up (starting at 90 degrees) – AMRAP for one minute
- Left shoulder shrug with cinderblock – AMRAP for one minute
- Full on Curls – AMRAP for one minute
- Burpee with overhead cinderblock press – 15 OYO
Cinderblocks returned to Crabdaddy’s – audible sigh of relief from PAX
For 1/8th mile (corner to corner on Legion campus) alternate 10 Walking Lunges; 10 Sumo Squat Walkers; 5 Broad Jumps. Stop at corner and wait for the 6.
- Criss Cross Mountain Climbers (knee to opposite elbow) – AMRAP one minute
- 30 Flutter Kicks in cadence.
- Plank for 2 minutes (high/low/right/left/starfish as YHC desired).
Mosey back to COT for final round of
- 30 LBC’s OYO
- Holding 6 inches (YHC form was sublime) until time.
COT/BOM:
Grow Ruck is January 26 – 28 but those who want to only participate in the Leadership Training portion can attend on Saturday January 27th. More details to follow.
Official passing of the flag from Heist to YHC. Several PAX sobbed quietly. It was touching.
Moleskin: There’s a new sheriff in town at Legion……one who will do things very similar to the prior sheriff so business as usual I suppose? YHC is honored to take on the mantle of AOQ and I’m sure the rest of the Legion regulars will join me in thanking Heist for his leadership for the past year.