Backblast #033 - Solo?

The workout was named Solo…Not sure why because everything we were going to do was together. Unbeknownst to the PAX, we were going to have an exercise called ‘Millennial’. So, I guess I thought Millennial to Millennium to Millennium Falcon to Han Solo. Who knows, it doesn’t really matter because this workout was destined to be a face-melter.

AO – The Zoo
Dark / Foggy | 58 degrees | 97% humidity  

[0700 – Core Principles recited. Disclaimer given to 9 PAX] – Bald Eagle, Dungeon Master, Roid Rage, Basic Bro, Splitter, Forest, Little Brother, Stalin, MAD COW (QIC)

Warm-O-Rama:

25 SSH (IC)
25 SSH (IC)
25 SSH (IC)
25 SSH (IC)
20 Cherry Pickers w/back claps (IC)

Note: A special thank you goes out to Forest. The mosquitoes were thick and we wouldn’t have survived without his bug spray!

Bat Wings (IC): 20 x Forward Arm Circles, HOLD, 20 x Backwards Arm Circles, HOLD, 20 x seal claps, HOLD, 20 x overhead claps.

The Thang:

Mosey away from the mosquitoes eating my face off. Circle up for:

Burp & Merk - Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two pushups, then complete. Pyramid to 10; Pyramid back down to 1

Mosey around again…to – you guessed it – get away from the West Nile disease flying around everywhere!

Millennial - Goal is a total count of 2000 as a team. The full pax does 100 reps each of a called exercise, then runs a 100m lap back to a point where they gather again for the next called exercise. There will be 10 cycles, which get you to your number. Teamwork matters. The first nine cycles end when the FIRST person gets to 100, which keeps the Pax together. The last cycle, which is always burpees, is done together rotating the Q through the 100 burpees. Cycles included: 1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Arm Raises; 8) Squats; 9) Oblique Crunches - 50 per side; 10) Burpees

Q note: The burpees proved to be too much for the PAX. We made it to 50 (IC) then we regrouped, and each did an additional 5 to get to our total of 100 as a group.

Count-O-Rama | Name-O-Rama

Announcements:

  • Roid Rage encouraged all to take part in the American Foundation for Suicide Prevention this Sunday. A 1 or 3 mile walk. Donations are appreciated.

  • Bald Eagle reminded us that next Saturday is a Lake Effect convergence at Brewer Park. Post time is 0800.

My pleasure gentlemen. - MAD COW