Backblast #70 - BasicBro's Musical Chairs

0530:

5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust

Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.           

Motivation: Doing the two exercises that I struggle through the most, but yield the most noticeable results.  

WARM-o-RAMA (Offer demonstrations for everything we instruct.)

1.      NEXT EXERCISE IS __________

2.      (IN CADENCE / ON YOUR OWN)

3.      STARTING POSITION… MOVE

4.      EXERCISE

 BASIC WARM-o-RAMA

·        B – Bat Wings (x20 forward, x20 reverse, x20 seal, x20 overhead)

·        A – Abe Vigoda (x20, slow, 4-count down stretch to each foot)

·        S – Side Straddle Hops (IC)

·        I – Imperial Walkers (IC)

·        C - Cherry Pickers w/ Back Clap (IC)

 

THE THANG

BasicBro’s Musical Chairs: With music playing, everyone does burpees AMRAP until whatever song is playing end. Then, OYO, run a lap around the track. At any point during your run, another PAX can challenge you to join them for 3 bropees. You can accept or refuse, no judgment.

When you get back to where we started/where the music is, do burpees again AMRAP until whatever song is playing when you arrive ends. The catch is that you could arrive during the beginning or the end of a song, which randomly determines how long you’re doing burpees. Then, OYO, run another lap. Rinse and repeat.

We’ll do this until until 6:10a.

Suggested burpee modification: “Down-ups” or “Merkins”

BASIC MOTHER OF MARY

·        C - Cherry Pickers w/ Back Clap (IC)

·        I – Imperial Walkers (IC)

·        S – Side Straddle Hops (IC)

·        A – Abe Vigoda (x20, slow, 4-count down stretch to each foot)

·        B – Bat Wings (x20 forward, x20 reverse, x20 seal, x20 overhead)

Count-O-Rama | Name-O-Rama | Announcements | Prayer

·        11 PAX: Splitter, Stalin, Mad Cow, Radio, Forrest, Bubblegum, Rehab, Bald Eagle, Snoop, Hasselhoff, Basic Bro

·        Q Source: Bald Eagle shared that his company had to fire someone yesterday, and was reminded about the character that builds from delivering candid Hard Truths. If we’re honest and constructive with each other up front, delivering the tough news will come easier and be more well received.

·        Fellowship – A challenge to all the PAX to build fellowship with each other—before the end of the year to have a drink or a meal with another guy you haven’t hung out with one-on-one.

·        3F – This Sat, Dec. 15, immediately after the workout, volunteers needed to help Splitter’s church move furniture to their new location, and then onto Bald Eagle’s old house to help him move into his new place. Optional Fellowship after.

BasicBro out (latte time…)