• When: 10/20/15
  • QIC: Kenny G & Co-Pay
  • The PAX: Wingback, Minion, Twinkle Toes, Shade Tree, Co-Pay, Kenny G


Legion’s V-Co-Q

6 PAX took their #DRP, dug down to the bottom of their drawer for cold weather gear, and posted in the dark, cold #Legion gloom. Co-Pay approached me last week about joining up for a Legion Co-Q…

…quick aside, other than a mud run training last spring, YHC has never posted at #Battle (HC by the way for the first Saturday morning that I have free of work and soccer games). However, I have read some Battle backblasts and thought how horrible it must be to endure a 30-minute beatdown by one Q, then another 30 minutes by Q #2 that has been patiently waiting his turn…soooo…

…Perfect, let’s do that at Legion!

Conditions: 30 something, cold.

Tha Thang:

Kenny G

Right out of the AO at a quick mosey, stop at first intersection.

SSHs 50 (IC)…30 was the intended count, but kept it going while waiting on Shade Tree to park car and run to the circle…he did 1, but it was with perfect form.

Take a right, quick mosey to next intersection.

Imperial Walker 30 (IC)

Take a right, stop at top of hill.

Through the tunnel…these are boring, stopped at 10 (IC).

Down the hill, Squats 20 (IC)

High Knees up the hill, run back down.

Imperial Squat Walkers 20 (IC)

Butt Kicks up the hill, run back down.

Monkey Humpers (10) IC

Karaoke up the hill (switch half way), run down the hill.

Keep running around the block to basketball court, grab 2 bricks/pavers.

Overhead clap squats with bricks 20 (IC) (4 count move: 1. overhead clap, 2. arms parallel to gound, 3. squat, 4. up).

Line up on baseline, lunge walk with brick curls to mid court.

Shoulder press squats with bricks 20 (IC) (same counts as above)

Line up at mid court, lunge walk with brick curls to baseline.

Tricep Extension squat with bricks IC X20 (same as above)

Lunge walk back to mid court with brick curls.

Arm raise squats with bricks 20 (IC) (same as above, alternating arms straight up to the front and down then squat, and arms up from the sides and down then squat).

On your butts for some Kenny Core…keep your feet off the ground!

Freedom twists with bricks 10 (IC)…keep feet up….boat/canoes with bricks….feet stay up….hold 6 inches, hold bricks over head, flutter kicks 10 (IC)…feet stay up…boat/canoes with bricks….feet stay up…freedom twists with bricks 10 (IC)….feet stay up…boat/canoe with bricks….flutter kicks with bricks held overhead 10 (IC) #CrowdPleaser

Co-Pay

LBAC Forward 20 (IC)
Shoulder Press 15 (IC)
LBAC Reverse 20 (IC)
Dive-Bomber Merkin 10 2 ct. (IC)
LBAC Forward 20 (IC)
Shoulder Press 15 (IC)
LBAC Reverse 20 (IC)
Dive-Bomber Merkin 10 2 ct. (IC)

Mosey to Playground

4 Minute Wall Sit #CrowdPleaser                                                                                                 #MumbleChatter took an unexpected turn…#EmbraceTheSuck

Murph Training:

Choose reps of 5 pull-ups, 10 Merkins, 15 Squats, or 10 pull-ups, 20 Merkins, 30 Squats

AMSAP (As Many SETS As Possible) for 15 minutes.

 

COT & DEVO by Co-Pay:

Dare to Dream: God rejoices when we dare to dream… Eighty-year-old shepherds don’t usually play chicken with Pharaohs…. but don’t tell that to Moses. Teenage shepherds don’t normally have showdowns with giants… but don’t tell that to David… He gets angry when we clip our wings. – Max Lucado

God can do things that are not possible for people to do. – Luke 18:27

BOM: Co-Pay

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