It had been a while since YHC had visited this AO, so I decided to drop by and dial up a little Leg Day goodness in hopes of giving these fine men their money’s worth. It’s no secret that this AO draws a large crowd, and while they’re not known for their mumblechatter, they ARE known for straight up hard work. Strong leadership out here and it shows. These men get after it. Here’s how it all shook out…
Conditions: Mid 60’s and nice
The Thang:
Slaughter Starter – Knock out 20 burpees off the drop.
Mosey to the front parking lot for…
COP
Side Straddle Hops x 20 IC
5 Burpees OYO
Through the Tunnel x 20IC
4 Burpees OYO
Imperial Walkers x 20 IC
3 Burpees OYO
Squats x 20 IC
2 Burpees OYO
Mountain Climbers x 20 IC
1 Burpee
Recover
Grab a parking space line.
Over n’ Back = 1 rep. 50 reps OYO
Side 2 Side = 1 rep. 50 reps OYO
Toe Taps x 50 on the curb
Recover
Grab a spot on the wall.
People’s Chair x 1 minute
People’s Chair (Low) x 30 seconds
Recover
Mosey around to the back of the school and grab a picnic table.
Step-ups x 50 OYO (Left Leg)
Step-ups x 50 OYO (Right Leg)
Box Jumps x 20 OYO
Recover
Mosey to the basketball court and circle up for…
Al Gore / Burpee Wave
All pax hold Al Gore position. Fiest pax performs a burpee. Then the next. So on and so forth until all pax have gone.
Recover
Line up on one end of the court.
Lunge Walk to the other end.
Plankorama
Broad Jump to the other end.
Plankorama
Recover
Mosey back to the front of the school and grab a spot on the wall.
People’s Chair x 1 minute
People’s Chair (Low) x 30 seconds
Recover
Grab a parking space line.
Over n’ Back = 1 rep. 50 reps OYO
Side 2 Side = 1 rep. 50 reps OYO
Toe Taps x 50 on the curb
Recover
Line up for Lateral Line Shuffle.
Each pax gets low with hands out and head forward, while shuffling in a zig-zag formation through the row of parking spaces.
Plankorama
Recover
Mary
American Hammers x 20 IC
Boat / Canoe OMC
Flutterkicks x 20 IC
Recover
Back to the shovel flag for…
COT and BOM
Announcements:
Mentors Needed – Contact Ken Doll if you can spare 30 minutes a week
Coming in October – Cryptonite CSAUP “4000 ways to F-Up 10 miles”
11/3 – Operation Enduring Warrior City Ruck Tour – 11am – Police officers are free
11/10 – Cheech 10k
11/17 – Hairy Bison
12/1 – The Wildcat
12/8 – Lexington Brew Ruck Children’s Hospital Ruck (about 10 miles)
12/14 Christmas Party
Prayers
YHC’s friends, Wayne and Lynn – Cancer
Marriages
Unspoken