Backblast, 9.23.2020
AO: RUMBLE (Royall Elementary School)
THE PAX: Bridesmaid, CDC, Frodo, Paycheck (QIC), Swiper
5 PAX Posted to dig deep and do real repetitions for Wonderful Wednesday 9.23
Warmup:
Side Straddle Hops, in cadence x 20
Mosey to Planter Box
Incline Merkins, in cadence x 10
Step Ups, in cadence x 10
Incline Mountain Climbers, in cadence x 10
Pre-Mary
Pax find their own luxurious concrete square (major first class upgrade from common asphalt) for some ab exercises
Heels to Heaven, in cadence x 20
Freddie Mercuries, in cadence x 15
Box Cutters, in cadence x 15
Mosey to shovel flag
Since we forgot the shovel flag Monday, we kept it with us going forward.
Indian Runs, man at the front carries the shovel flag (Claremeont; R: Margaret; R: Wisteria; R: Rutledge)
Margaret>Wisteria: Halt for Merkins, in cadence x10
Wisteria>Rutledge: Halt for Low, Slow Prisoner Squats, in cadence x 12
Run up hill (too cold for jailbreak, injury prevention is key)
Discover Coupons lined up at each panel…
THE THANG:
AMRAP
Runner is the trigger man/rotator: Runner goes to first house’s mailbox and back, Pax rotate pain station each time runner returns
Stations (modified to suit number of Pax: Big Hefty eliminated; Second Cinderblock eliminated; Burpees Eliminated; Decline Merkins Eliminated; Heels to Heaven Eliminated):
1: Cinderblock Cleans (deadlift/curl/press)
2: Bucket Squats + 60# Ruck (Squat & Sits wearing ruck)
3: 20# dumbell fly (or row; modify as needed; originally was 2 stations of 1 dumbell each for Woodchoppers L to R and Woodchoppers R to L)
4: Wife Kettlebell Swings for HIT Cardiovascular Health, spine and shoulder maintenance, and because Big Hefty felt too ridiculous.
5: [Run to Mailbox & Back]
Recover
Mosey to lightpole 1
Jailbreak to lightpole 2
Mosey to Rocks, select a Smedium Rock
Hand Release Rock American Hammers (Russian Twists, with boulder; return ot ground and release each repetition for maximum impact, minimum waste) 10 each side, on your own
Stability Rock Merkins x 5, In Cadence (10) Rock is under an appendage as follows:
In Cadence:
RH x 5 ; LH x 5
R Foot x 5; L Foot x 5
Rock Hand-Release American Hammers x 5 each side
ROCK TOSS: PAX space evenly every 2 curb sections.
1) ENGAGE CORE: 2)PICK UP ROCK 3): TOSS ROCK ~20 Reps
ROCKHOPPERS: Evenly space rocks on the street lines: 1 in middle of line, one at ends of line, continue until all rocks used.
All Pax Burpee until a Rock-Hopping Pax is done hopping the rocks, then next Pax hops, aim for 2 rounds as time is running low. At the last rock, jailbreak to lightpole (approximately 40 yards), rinse and repeat
Recover; return rocks.
Begin return to lanchpad:
1-Mosey to lightpole
2-Jailbreak ot lightpole
3-Mosey to lightpole
BOM
COT
Prayer
Pledge
Moleskine: Doing real reps, and digging deep is a vital exercise in self- discipline, and allows for a chance to maximize character and integrity. If lucky, this spills over across the board: in your own life, in others lives as they see you leading by example, and thus the Good Dominos cascade into the lake, causing a positive perpetuity; a ripple effect for Good. “How you do anything is how you do everything.” Jocko Willink
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