In addition to The Mission, YHC has been a regular at Legion now for a few months. The time had come to step up for the VQ and get on the regular Legion rotation. Many have stated that the night before the VQ, that nerves are tense and sleep is a bit difficult. For YHC, the day before had the senses on full alert. The night’s sleep was solid. Perfect recipe to bring the heat to the Legion Pax.
Conditions:
73 and steamy following the downpour the night before.
The Thang:
Run out to the street for a very brief, stationary warm-up:
- SSH-20 IC
Run to the 1st street corner:
- 5 Burpees-OYO
- 20 SSH-IC
Run to bottom of hill around next corner.
Lazy Dora #1
Partner up.
- First Set:
- Partner 1 holds plank
- Partner 2 completes 10 merkins
- Partner swap until 100 merkins competed
- Second Set:
- Partner 1 holds 6 inches
- Partner 2 completes 20 LBCs
- Partner swap until 200 LBCs completed
- Third Set:
- Partner 1 holds air chair
- Partner 2 completes 25 squats
- Partner swap until 300 squats completed
Run to Top of Hill. Dora isn’t lazy anymore.
Dora Ladder # 2
- First Set:
- Partner 1 holds plank
- Partner 2 runs to bottom of hill for 5 burpees, then runs back to top of hill.
- Partner swap and drop burpee count by 1
- Continue until count reduced to 1
- Second Set:
- Partner 1 AMRAP LBCs
- Partner 2 runs to bottom of hill for 10 merkins
- Partner swap and drop merkin count by 1
- Continue until count reduced to 1
- Third Set:
- Partner 1 holds air chair
- Partner 2 runs to bottom of hill for 10 squats
- Partner swap and drop squat count by 1
- Continue until count reduced to 1
Run around corner to middle of next street.
Lazy Dora #3
- First Set:
- Partner 1 holds plank
- Partner 2 completes 5 burpees
- Partner swap until 25 burpees completed
- Second Set:
- Partner 1 holds legs 90° while on back
- Partner 2 completes 20 flutter kicks
- Partner swap until 100 flutters completed
- Third Set:
- Partner 1 AMRAP LBAC
- Partner 2 completes 20 overhead claps
- Partner swap until 100 overhead claps completed
Run to next street corner:
- 20 Merkins -OYO
Run to entrance of COT:
- 10 Burpees-OYO
Run over to Concession Stand new COT:
- Backs against wall for Preacher Chair
- Hold PC for last 2 minutes
- Pass Serena’s Ruck up and down line
Done!
YHC was prepared for darts and distractions from the Peanut Gallery, and planned to stay focused to lead this group. Mumble Chatter King-HeeHaw was at the beach, but the other Pax filled in for his silence nicely. Once we got past the Lazy Dora and advanced past the 2nd Dora, most of the darts missed the target. Great time leading the Legion Pax and ready to jump in on the regular rotation!
Announcements:
F3 Dads kickoff is 6/9/2017 at Brickpile. Stache and his 2.0 crew have the first Q (we need more future Qs lined up!)
June 16th Ramble 5K (come test out your speed)
Pine Island Cookout w/Oliver Gospel Mission-June 30th
Get noticed for the “Workout of the Week”. The Judge is Stache (1st F Q). Qualifications are 1-must be difficult, 2-MUST POST A BACKBLAST!
BOM-Enterprise