BACKBLAST 2.8.21
AO: RUMBLE
Q: PAYCHECK
PAX: CDC, Frodo, Paycheck (YHC), Pom Pom, Sharpie, Shuttlecock, Wee Man, Yogi.
PRE RUCK: Shuttlecock, Speedwalker, Paycheck, Weeman
UA: Booger, Knobby, Monkey, Spirit Fingers
I. 1/2 Mile Warmup:
A. Through the Tunnel x 20, In cadence (@launchpad)
Mosey. Right at stop Sign, mosey a long lap around school, stoping for…
B. Mountain Climbers x 20 OYO because close to houses. (@far corner)
Mosey
B. Shoulder Taps x 20, in cadence (@LED sign)
Merkins (@ LED sign) in cadence x 10
C. Bunny Hops (@parking spots)
D. Bear Crawls (@covered walkway) modify lunges as needed
E. Bonnie Blairs x20 (@pickup line)
F. Box Jumps/Step Ups x20 (@brick benches)
Mosey
Side Straddle Hops x10
II. The Thang:
BAMRAP: Perform movement until time is called determined by Q, Farmer carry block to tree, change hands, return to launchpad
2 Rounds (@launchpad)
Kingmakers
Overhead presses
KB swings
Goblet Squats
Decline Block Merkins
Mosey to stop sign
Lightpole Speed Work: mosey 1; Sprint 50-100% /jailbreak next; rinse and repeat to LED; plank
Mountain Climbers x10
Shoulder taps x10
Merkins in Cadence x10
Lighpoles to stop sign
MOLESKINE: That looked easier on paper. Farmer carries add up quick. Great to see a Block Party after the Super Bowl
There’s a reason cinderblocks are used as foundation materials. We started our week off right and laid the foundation for our week.
COT
SDBOM
PRAYER: Yogi
PLEDGE
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