BackBlast #038 - Ass Kickers

Thursday morning at our GRCC Hospital Hill AO never disappoints. Plenty of opportunity to kick some ass around the track with our coupons.

BEAUTIFUL MORNING! Nice breeze and the whole 9 yards for a solid BRICKER.

AO – GRCC - Hospital Hill
Dark / Partly Cloudy / | 69.8 degrees F | 68.6% humidity  

[0530 – Core Principles recited. Disclaimer given to 5 PAX] – Bald Eagle, Stalin, Little Brother, Dungeon Master, and Roid Rage (QIC)

Warm-O-Rama:

1 Capri lap (moderate jog) - Dungeon Master showed up a little late, so we circled back at grabbed him
20 Cherry Pickers w/ back CLAP (not SLAP) - In cadence (IC)

The Thang:

We grabbed our coupons and mozied on over to the wide part of the track. Spaced out, 10 feet apart, all facing east across the practice field.

Ass Kickers

  • 15 standard squats, with a coupon, thrusting the coupon directly above your head as you come up and out of your squat. Set the coupon down. 15 burpees, alternating to each side of your coupon by performing a sideways hop. Run a brisk lap and back to your coupon.

  • 12 standard squats, with a coupon, thrusting the coupon directly above your head as you come up and out of your squat. Set the coupon down. 12 burpees, alternating to each side of your coupon by performing a sideways hop. Run a brisk lap and back to your coupon.

  • 9 standard squats, with a coupon, thrusting the coupon directly above your head as you come up and out of your squat. Set the coupon down. 9 burpees, alternating to each side of your coupon by performing a sideways hop. Run a brisk lap and back to your coupon.

  • 6 standard squats, with a coupon, thrusting the coupon directly above your head as you come up and out of your squat. Set the coupon down. 6 burpees, alternating to each side of your coupon by performing a sideways hop. Run a brisk lap and back to your coupon.

  • 3 standard squats, with a coupon, thrusting the coupon directly above your head as you come up and out of your squat. Set the coupon down. 3 burpees, alternating to each side of your coupon by performing a sideways hop. Run a brisk lap and back to your coupon.

  • 15 standard squats, with a coupon, thrusting the coupon directly above your head as you come up and out of your squat. Set the coupon down. 15 burpees, alternating to each side of your coupon by performing a sideways hop. Run a brisk lap and back to your coupon.

Tricep Dips

We grabbed some solid landscape wall space and performed 20 deep tricep dips, IC - NICE AND SLOW

6 MoM

  • 20 dog pissers - plank position, bring those knees up and out near the elbow. 20X each side

  • 50 Freddie Mercuries - 50 each leg

Count-O-Rama | Name-O-Rama

Announcements:

  • Said a prayer for our PAX members that could use a little extra support right now. Remember, we’re always here for you - rain or shine!

SEE YOU GUYS AROUND. - Rage of Roids