• When: 2018-02-08
  • QIC: Corndog
  • The PAX: Heist, Shocker, Moneyball, Serena, TomTom (Crabdaddy and Copay seen running through Legion but did not participate)


Slow and Heavy Stroll at Legion

YHC is nursing a slightly bum knee – solution?  Design a Q (inspired by a Splinter guest Q a few months ago) that focuses heavily on upper body work.  Shoulders, traps, biceps and chest are in for a beatdown this day at Legion.

Conditions: 48 Degrees, ground slightly damp – conditions are perfect, it’s business time.

The Thang:

Warmup

  • 25 SSH in cadence
  • 25 Imperial Walkers
  • 20 little baby arm circles (forward then back) – gotta warm up them shoulders baws.

Warmer-up

  • ½ mile Indian Run around Legion campus.
  • Hold squat and walk out to a plank then directly back to the squat position x 20 – mumble chatter went from ‘this is easy’ to ‘damn my heartrate is way up’…..exactly.
  • 25 SSH in cadence
  • Inch worm out to a plank with a hand release pushup at the bottom x 20
  • Mosey to grab cinderblocks (2 per pax)

Fun’s over – here we go.

  • Farmer carry cinderblocks 1/8th mile; plank to wait for the 6.
  • 21 bottom curls (start at bottom to ½ way up)
  • 21 shoulder shrugs
  • 15 burpees with the cinderblock press at the top
  • 21 LBCs

Grip fading quickly – let’s do it again.

  • Farmer carry cinderblocks 1/8th mile; plank to wait for the 6.
  • 21 top curls (start at ½ way and curl to the top)
  • 21 shoulder shrugs
  • 21 traveling pushups on the cinderblock (right arm on CB, both arms on CB, left arm on CB, repeat)
  • 21 LBCs

Carpel tunnel setting in – one more time.

  • Farmer carry cinderblocks 1/8th mile; plank to wait for the 6.
  • 21 full curls
  • 21 shoulder shrugs
  • 21 cinderblock bench press
  • 21 LBCs

The end is in sight – what’s one more?

  • Farmer carry cinderblocks 1/8th mile; plank to wait for the 6.
  • 21 full curls
  • 21 pushups with cinder block on your back
  • 21 iron crosses while holding cinderblock extended above you.
  • 21 shoulder shrugs
  • 21 LBCs
  • Mosey back to COT.

COT and BOM-Corndog

Moleskin: 6 strong for Legion doing the hard thing and got better today.  Each man carried around 56 pounds of concrete for 1/2 a mile and wore out their upper body.  Proud of the guys pushing their way through the workout.

Announcements:

  • FIA/F3 open house this Sunday at River Rat.  Bring an FNG or come yourself.  It’s more than a workout.

Till next time brothers.
Aye, Corndog