Legion Legit dominated YHC’s workout today. Great work er’rbody! Thank you for the invite and warm welcome today.
The Thang:
Mosey to Crabdaddy’s house
COP (All IC)
Windmills x 10
Hillbillies x 10
Imperial Walkers x 10
Squats x 10
Thru the Tunnel x 10
LBACs x 10
Mercan x 10
Reverse crunch x 10
Run down hill and back up
Partner up and get one block/team
WIB:
Partner 1 Runs Legion Loop (0.5 miles)
Partner 2 continuously rolls through exercises until partner 1 returns
Flapjack
Round 1:
5 hand release ‘mercans
10 curls
15 calf raises
20 flutter kicks
Round 2:
5 big boy situps
10 bent over rows
15 ‘mercans
20 squats
Round 3:
5 Turkish getups
10 overhead presses
15 crunches
20 dips on block
Put up blocks and mosey to corner
Tabata: Work for :20 / “Rest” for :10
Squats / Squat hold
Mosey to next corner
Burpees / SSH
Mosey to intersection near parking lot
Mary:
Flutter kicks x 15
Hello Dolly x 15
Bicycles x 15
Russian Twist x 15
Box cutters x 15
Iron crosses x 15 OYO
Boat / canoe
COT
BOM led by Twinkle Toes
Announcements:
Welcome FNG Scott Ray aka Li’l Cricket!
John Flanagan Cheech 10k this Saturday (11/11)