AO: The Green Room

When: 06/22/2021


Number of Pax: 6

Pax Names: Chick, Lemond, Nemo, RA, Rachet, Waddle,

Number of FNGS: 0

FNG Names:


The BackBlast:

The summer months have presented a challenge for YHC to make it to City Limits on Monday mornings. Travel, family, and afternoon marathon miles have been the priority, so it was nice to have this Tuesday morning option near by for strength training. Today’s beatdown wasn’t complicated, but still left everyone challenged.

Conditions: Sunny, Blue skies, 55ish, damn near perfect

The Thang:

Warm O-rama w/:

  • 20 SSH IC
  • 20 Imperial Walkers IC
  • 10 Abe Vigoda Fwd IC
  • 10 Abe Vigoda Bkwd IC

Grab the bricks (only 6 pax so, grab the heavy bricks) and mosey to the soccer field

At the Soccer Field, line up on the end line for 3 AMRAP (as many reps as possible) sets of 10 min each


  • 20 x curls
  • 20 x squats
  • 20 x Big Boy Sit Ups
  • Run w/bricks to other goal line and back
  • Repeato for 10 min

Plank-o-rama for 1 min


  • 20 lunges (each leg)
  • 20 Overhead Press
  • 20 American Hammers (count 1 side)
  • Run w/out bricks
  • Repeato for 10 min



  • 10 Merkin Rows
  • 10 Tuck Jumps
  • 10 Straight Leg Sit-ups
  • Run
  • Repeato for 9 minutes

Grab Bricks and begin mosey back. Along the way…Hold bricks overhead, Curls, Overhead press, Tricep Extensions


As we approach July 4th and the celebration of America’s Independence from England, it is important to reflect on the idea that Freedom in 1776 was not freedom for everyone in this country. While the idea of democracy, equality, and opportunity were promised, there are those still in our country who fight every day to be seen, and to achieve the freedoms promised over 245 years ago. We must continue to find ways to advance these ideals for others every day.

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