Backblast: ROCKHOPPERS

Date: 07.27.20
AO: Rumble
Conditions: Mild but Summer-like
The Pax (11) : Yo-Gi; Tin Man; Spirit Fingers; Knobby; Wee Man; Night Light; Swiper; Bridesmaid; Periscope; Band Aid; Paycheck (QIC)

Warm-Up(In Cadence):

   -Big Arm Circles x15
   -Chinooks x15
   -Cherry Pickers x15
   -Cuban Nightclub x15
   -Low Slow Prisoner Squat x 10
   -Merkins x 10 (20 reps)
   -Shoulder Taps x 10 
   -Plank Jacks x 20
   -Mountain Climbers x 20
   -Mosey to the Stop Sign
   -Side Straddle Hops x 20
   -High Knees x 20


Burpee Indian Runs-
Man at the back of the line does 1 burpee and runs to the front while the columns go from Claremont>Margaret>Wisteria.

JAILBREAK At Ridgline: in order to prevent a Bowling Pin Situation, Column A does 10 burpees BEFORE their jailbreak up Ridgeline, while column B Jailbreaks to the top and then does their 10 burpees at the top. Plank for The Six.


   -Plank
   -Low Plank
   -Plank

Mosey to the rock pile. Choose a rock that's not too heavy, or not too light.

Rock American Hammers x 20. Pick up the rock, pass it to your other side, put it down for maximum explosiveness, pick it up rinse and repeat.

Boulder Merkins: 5 each hand. 1 hand on rock, 1 on ground.

Flutter Kicks- rock overhead, hold on extra tight.

T H E   T H A N G :

ROCKHOPPERS

Pax place their boulders on the ground, establishing an equal spacing by placing 1 boulder at the end of a traffic stripe, 1 in the middle of the stripe, and one at the end, continue spacing pattern until line completed.

Column A: Line up and bunnyhop over rocks from back of rocks to the front, then rinse and repeat.


Line 2: 10 Burpees then Big Boy Situps for The Six.


Flap Jack (Column B Hops; Column A Burpees & Big Boys) 

Rinse and Repeat



Rock Carries
-Overhead carry or The Harder Thing, Rock Lunges, to Far Lightpole at the end of the straight-away, ~75 Yards.

Rock American Hammers x 20. Pick up the rock, pass it to your other side, put it down for maximum explosiveness, pick it up rinse and repeat.

Boulder Merkins: 5 each hand. 1 hand on rock, 1 on ground.

-Rock Lunges Back.

Return rocks

Mary

Hand Release Merkins, In Cadence x 10 (20reps)
Heels To Heaven, x15
Freddie Mercuries, x15(?)
Flutter Kicks x30 in Cadence
Mosey to Lightpole 1. When lightpole 1 is reached, JAILBREAK to Lightpole 2. Nice speed, Swiper & Tin Man.


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