Backblast

BackBlast #264 – A standard F3 GR beatdown

Posted Roid Rage

Preblast: YHC has the Q tomorrow at Johnson Park. This is still black ops status, but it’s a good place to kick the week off. Bring a headlamp. No bricks required. Submit your decision below.

AO – Johnson Park

47 degrees

[0530 – Core Principles recited.  Disclaimer given to 4 PAX] – Bald Eagle, Less, Basic Bro, and Roid Rage (QIC)

Warm-O-Rama

  1. SSH – 25X, IC

  2. Merkins, 20X, IC

  3. Cherry Pickers w/ back clap – 15X, IC

The Thang:

The 4 PAX ran the trail and Johnson Park over to Millenium Park and did the following exercises, some of which were repeated. Needless to say, YHC is a little sore here and there, so the job was done.

  1. Bear Crawl – random distances

  2. Crab walk – random distances

  3. Squats – 20X, IC

  4. Big boy sit ups – 20X, IC

  5. Burpees – 10X, IC

  6. Merkins – 20X, IC

  7. LBCs – 20X, IC

  8. Jump Squats – 10X, IC

  9. American Hammers – 20X, IC

  10. Flutterkicks – 20X, IC

  11. Ankle Throws – partner up, 20X, OYO

    1. 1 PAX on 6 holding partners ankles, lift feet to partners hands, partner throws feet/ankles in random directions. Bring feet back to partners hand. Really works the abs.

The PAX made it back to the AO at about 6:17, so no additional Mary was performed. Bald Eagle was a sweaty mess.

Count-O-Rama – Name-O-Rama

-Rage of Roids