BackBlast #039 - It Burns So Good

I arrived to the AO with only two hard commits (HC) but at 0645 one of the HC (Bubblegum) backed out due to illness. I thought to myself, I might be the only one to post this morning. You know what? I was fine with that because I would be moving my mission forward. With that said, we had four other PAX show for a total of 5 PAX this truly gloomy day!

AO – The Zoo
Light Rain (until the end) | 60 degrees | 100% humidity

[0700 – Core Principles recited. Disclaimer given to 5 PAX] – Dungeon Master, Forest, Stalin, Radio, MAD COW (QIC)

Warm-O-Rama

25 SSH (IC)                                                                         

25 Cherry Pickers w/Back Claps (IC)

Bat Wings (IC) - Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count.

The Thang:

Parking Space Tracer with toe taps - The PAX started at one point on a parking space line. PAX runs/sidesteps/runs backward while tracing the lines on the parking lot. Once we passed a tree 5 toe taps on the curb were done. There was probably 10 trees or so that lined the parking area.

Mosey to the Hidden Hill stopping twice along the way to:

Wheel of Merkin (OYO) - Grab a piece of curb, and perform 5 incline merkins. Staying in the plank position, rotate 90 degrees clockwise until your body is parallel to the curb with left hand on the curb and right hand off it. Repeat 5 merkins. Rotate 90 degrees more and perform 5 decline merkins. Rotate 90 degrees more. Repeat with right hand on the curb and left hand off it.

10 Low and slow Squats (IC) - On a four count, lower into deep squat on the 3 count; return to starting position to complete the 4 count.

Arrive at the Hidden Hill

Bernie Indian Walk up Hill - PAX walk backwards in an Indian Run formation up the Hidden Hill. Last PAX then runs backwards up the hill past the walking PAX to complete the Indian Run. This was done for half the hill.

(Repeat) Wheel of Merkin (OYO) - Perform 5 incline merkins. Staying in the plank position, rotate 90 degrees clockwise until your body is parallel to the curb with left hand on the curb and right hand off it. Repeat 5 merkins. Rotate 90 degrees more and perform 5 decline merkins. Rotate 90 degrees more. Repeat with right hand on the curb and left hand off it.

Indian Run up the rest of the Hill. Once at the top:

Jumping Jack Burpee Flash - Start with 10 jumpin jacks (Side Straddle Hops) then quickly follow with 10 burpees.

Wave of Merkins - Circle up, get into plank position, first person does one merkin, then the next person to the right does a merkin, should look like a wave flowing around the circle, until you get back to the first person who then performs 2 merkins, repeat all the way up to 5. Stay in plank position the entire time.

Mosey down the stairs to the closet building for:

Wall of Fire - While PAX are doing People's chair take turns doing 10 merkins, 20 LBCs, and 10 burpees.

NOTE: Appropriately named ‘The Wall of Fire” these particularly sucked after the all the previous exercises including the Bernie Indian Walk.

Ascending Testicles - Start with feet on wall in 15 degree descending Merkin (Derkin) position. Do 10 Derkins then walk feet up wall to 45 degree Derkin position. 10 more Derkins then walk feet up wall to full Balls to the Wall pose. Can add 10 more Derkins here if you're tough enough. Or hold in BTTW pose.

Mosey to the playground area for:

20 dips, 20 reverse crunches on a swing, 20 dips

Count-O-Rama | Name-O-Rama

Prayers for almost all PAX that were in attendance today.

Great job men…We covered some ground,
MAD COW