It’s the day after Labor Day. It’s also the first Tuesday of the Month, which is designated as AOQ Day at Legion. This can only add up to one thing, WORK! YHC certainly needed to create something horrible for the PAX to remember throughout their workday.
Conditions:
71 degrees, clear, and very humid
The Thang:
Warm-up
- Mosey to corner of Landon Ln and Woodlawn Ave
- Imperial Walkers-30 IC
- Butt Kicks-30 IC
- High Knees-30 IC
- Carolina Dry Docks-20 OYO
First Set
- 5 Burpees
- 10 Squats
- 15 Plank Jacks
- 20 Lunges
- Continue until past Damson Ln (approximately 10 sets)
- Hold Air Chair until all PAX arrive
- Each PAX retrieves one block
Second Set
- 5 Declined Merkins on Blocks
- 10 Overhead Press
- 15 Curls
- 20 Cusack Steps (w/Blocks overhead)
- Continue until bottom of hill reached (approximately 5 sets)
- Hold plank until all PAX arrive
Third Set
- 20 Reverse Lunges up the hill with block
- 20 Mountain Climbers on blocks
- Continue until top of hill reached (approximately 5 sets)
- Hold Plank until all PAX arrive
Put blocks away and mosey to Tennis Courts
- Suicide Sprints (close doubles line, mid-court, far doubles line, fence)
- Flutter Kicks-30 IC
- Suicide Sprints (close doubles line, mid-court, far doubles line, fence)
- Flutter Kicks-30 IC
Run to Pull-up Bars
- 10 Pull-ups
- 20 Dips
- AMRAP for 10 minutes
Run to corner of Brandon Ave and Landon Ave
- 30 Iron Cross IC
Run to front of park entrance
- 30 Iron Cross IC
- Hold 6 inches for last 30 seconds
BOM and COT-Heist
Moleskin:
Work was certainly done here by the PAX. With only 4 PAX, there is nowhere to hide and the accountability factor pushes everyone to give their best effort. Summary recap of counts excluding warm-up, running, and suicides:
- 50 Burpees
- 100 Squats
- 150 Plank Jacks
- 200 Lunges
- 25 Declined Merkins
- 50 Overhead Press
- 75 Curls
- 100 Cusack Steps
- 100 Reverse Lunges with Blocks
- 100 Mountain Climbers
- 60 Flutter Kicks (IC)
- 60 Iron Cross
Paper doesn’t really do this workout justice. It sucked, that is all.
Announcements:
Aye!
Heist