A-1 AO

A-1 AO

Shovel flag planted firmly by Baracus.  Geraldo was happy to see one in the real.  Small crew today ready to get after it in the heat and humidity.  Disclaimer given, of course, and off we go.  Did one courtesy lap in the launch lot to grab Chowda.  He came in hot at 0531.  Here is what we accomplished:

Thang

Mosey from launch lot to the stadium.  Down ramp to the track.  One lap warm-up mosey.  Circle up behind the North goal post.

COP

SSH x 15 IC

IW x 15 IC

MC x 15 IC

Merkin x 15 IC

Low Slow Squat x 15 IC

Line up in back of the North end zone.

The Beast

Run to 10 yard line.  6 x called exercise.  Run to 30.  6 x called exercise.  Run to 50.  6 x called exercise.  Run back to 30.  6 x called exercise.  Run to 10. 6 x called exercise.  Run to back of end zone.  6 x called exercise.  Plank upon return.  One repetition.

Called exercises: CDD, Jump Squat, American Hammer, Merkin, LBC, Burpee

Plank at goal line.  AYG sprint to 50.  Plank.  AYG to goal line.

Mary behind North goal post: Flutter x 10/hold/Dolly x 10/hold/High Flutter x 10/hold/Rosalita x 10.  All IC.

Mosey back up ramp and over to entrance to stadium seating.  Chair plank.

Stair repeats

Run from bottom of stands to the top.  Run left and down next set of stairs. Left to start point.  10 repetitions.  Plank-o-rama to regroup.

Bench Set: 10 Step or Jump-Up/10 Dips/10 Derkins x 3

Mosey back down to field level.  One lap around the track.  Line up at the North goal line.  Plank.

AYG to South goal line.  Plank.  AYG to North goal line.  Plank.  AYG to 50.  Plank.  AYG to North goal line and continue at mosey pace to launch lot.

Mary/Merkin

Heels to Heaven x 15 IC/hold 6 inches/High Flutter x 15/hold/LBC x 15.  High Plank.  Merkin to 10 in civilian cadence: Regular/Diamond/Wide.  Back to six.  Flutter x 25 IC

COT

Moleskin

Shirts were drenched after this one.  Soupy may be the best way to describe it.  Solid group of men this morning.  Babyface and Baracus set the pace on the stair work.  All took turns leading the way on the sprints.  Utah showing some serious fast twitch on the full-field sprints.  Chatter was low this morning as sucking wind was the priority.   Geraldo’s consistent counting much appreciated by YHC.  He made sure the Q and the PAX had rep numbers.

Covered 2.2 miles in all with some running, sprints, strength, core, and ab work.  A little bit of everything and very little recovery time.  Dreams of winter months mentioned post-workout as PAX wrung sweat out of shirts.  Strong work out there today men.

This AO is fantastic.  Football field, track, stadium stairs, and many off-campus options, per site-Q Baracus.  YHC encourages PAX to get out to The Charge and check out this AO if you have not done so already.  The track is like running on clouds and the football field has soft synthetic grass. Access to stadium stairs is a huge bonus.  Really enjoyed this workout and campus.  Thanks for the takeout from Baracus, and for the invitation to Q The Charge.  Keep Tesla and his son in your prayers this weekend.  His son leaves the nest for Mississippi State.

Announcements 

Pool Party: 8/20.  Candlewyck Swim and Racquet Club.  Preblast and sign-up HERE