BackBlast #036 - Bread n’ Butter

General workout description given, PAX were informed of the Bread n’ Butter name referring to the “back to basics” approach of the workout. Specifically reminded the PAX that basic movements: push ups, pull ups (or inverted rows) squats and sprints can be the core foundation of any person’s personal fitness and must be mastered.

AO – Stairs on Division St.
Dark / Humid| 69 degrees | 95% humidity

[0530 – Core Principles recited. Disclaimer given to 8PAX] – Bald Eagle, Forest, Mad Cow, Roid Rage, Tiny Tomato, Gravy, Radio, Reba (VQIC)

Warm-O-Rama:

Brisk Mosey: warm up jog from the flag, down the street and back

Side Straddle Hops: 15 jumping jacks in cadence

ASTs: 15, plank position with alternating shoulder taps

Monkey Humpers: 10 4-count squats while grasping the ankles

Line Runs & Soup Kitchens: forward lunges 25m + reverse lunges 25m + straddle position shoulder rotations; bear crawls 25m + low lunge walks 25m + straddle position shoulder rotations; sprint 25m + reverse sprint 25m + straddle position shoulder rotations

Mosy on up to the Stairs

The Thang:

Explained to the PAX the nature of the workout: stair lap; 10 Merkins at the top of the stairs; plank position waiting for PAX to finish Merkins; descend down stairs; 10 Inverted rows on stair hand rails; deep squat position waiting for Pax to finish invereted rows; repeat. The goal is to complete as many laps as possible as a crew; PAX will wait for each member to finish each lap. PAX were informed that for “extra credit” they could multiple the number of Merkins/Inverted Rows by the lap they are on (10 Merkins X Lap #3 = 30 Merkins).

Lap 1: Single step run up the stairs @ 80% max effort. 10 Merkins at the top. 10 Inverted Rows on the way down.

Lap 2: Skip every other step run up the stairs @ 80% max effort. Merkins and Inverted Rows as stated.

Lap 3: Single step hops @ max effort. Merkins and Inverted Rows as stated.

Lap 4: Skip every other step hops @ max effort. Merkins and Inverted Rows as stated

Lap 5: Bearcrawls up the stairs. Merkins and Inverted Rows as stated

MOZY back to flag.

Lakers: 3 part exercise: 10 reps of plank position with forward/backward shifts (Heave Ho’s!); 10 Reps of plank position side arm raises (Seagulls); 10 reps of plank position individual leg walkouts (Peg Legs)

Count-O-Rama | Name-O-Rama

Announcements:

  • None!

“Thanks for the support and prayers during the past few months…and sorry for your quads, those hops were brutal, but what would you expect from my VQ!”

Cheers,

Reba