It’s with great humility that YHC give you the final #WOW of his 1st F Q leadership. Being the 1st F Q has been the best leadership experience YHC has ever had. The new 1st F Q (who’ll be introduced Saturday) is perfect to move the fitness of F3 Columbia forward. YHC isn’t going anywhere though. So i’ll still be seeing you in the gloom.
WOW: Well, this Q new how to get into YHC’s good graces. Corndog went Blitz last Tuesday for a Legion/Woodshed convergence. Kudos are due to not only Corndog, but to Costanza who was the original Q of this workout at the late great Blitz AO. It was brutal then and YHC know it was just as bad this time around.
The Thang:
Legion first 15 minutes: (5 PAX)
Quick warm-up (SSH, Mountain Climbers, Imperial Walkers, Little Baby Arm Circles)
Ladders – Merkins and LBCs
Start at curb at far end by World Market
Sprint to the second parking lot line divider and do 10 merkins; Sprint back to start and do 1 LBC. Repeat increasing LBCs and decreasing merkins by 1 until done.
Woodshed joins us: (10 add’l PAX)
Quicker warm-up (SSH, Imperial Walkers, Little Baby Arm Circles)
Now for the BLITZ.
30 minutes. No excuses. Maximum effort. (Disclaimer issued on the Fly. #NotAProfessional)
The workout is split evenly,
15 Minutes Burpees
15 Minutes of AMRAPs.
Sprint to each Parking space stripe, one burpee the full length of the lot and back. (24 stripes = 24 Burpees)
Flutters while waiting on the six.
5 Minute AMRAP:
5 OYO Merkins
5 OYO Jump Squats
5 OYO LBCs
Alternate sprinting/Frank Martins to each Parking space stripe, one burpee at each stripe the full length of the lot and back. (24 stripes = 24 Burpees)
Freddie Mercury’s while waiting on the six.
5 Minute AMRAP:
5 OYO Diamond Merkins
5 OYO Walking Lunges
5 OYO Iron Crosses
Bear crawl the distance of 2 Parking space stripes and plank for the 6.
Sprint back to the start.
That’s 15 minutes of burpees/sprinting/frank martins and 15 minutes and countless merkins, abs, and squats.
Workout complete.
The Goods: this workout is a great reminder that you don’t need a ton of time to get a great workout. If you do something at a high intensity for 15-20 minutes you’ll get a workout. This is one of the things that annoys YHC with the “don’t have enough time” excuse for not working out. It doesn’t take a long time to workout. It does take will power. It’s not easy to go all out for 20 minutes, but don’t say you don’t have 20 minutes. We all have 20 minutes.
Nice work by Corndog! Not just with the Q, but with keeping things fresh. TCLAPS brother!
Announcements:
- Check out McLovin’s final message to the pax (https://mailchi.mp/15fac6d52497/one-final-dispatch-from-the-gloom) and be there this Saturday.
- Crazy Train is starting June 25th at the Bull. See you there.