BackBlast #244-Lots of Upper Body Work


Preblast via Slack 9/8/19

There will be a workout at 5:30 tomorrow morning at Johnson Park, and I have the Q.  Coupons required. Can I get those HC’s?

AO-Johnson Park

56 degrees with no precipitation

Core principles recited.  Disclaimer given to 3 PAX.  Roid Rage, Bald Eagle, and Less (QIC)


-15 count toe touch

-15 count down to the left toe, 15 count down to the right toe, 15 count down to the middle

-10 arm circles forward in cadence, 10 arm circles backwards in cadence

-Merkins on the coupon, 10 with left hand on ground and right hand on coupon, 10 with both hands on coupon, and 10 with right hand on ground and left hand on coupon

-Motivators from 6 to 1

-Capri bear crawl lap

The Thang

-80 yard Indian bear crawl

-Team merkins from 1 to 8

-50 yard Indian bear crawl

-Colt 45’s X2-So basically Cot 90’s

-50 yard crab walk

-16 Twizzlers in cadence

-50 yard bear crawl

-Team shoulder press from 1 to 8

-50 yard crab walk

-20 merkins

-30 yard bear crawl

-Team curls from 1 to 8


-30 American Hammers in cadence

-10 flutter kicks in cadence, 10 second leg lifts, 10 scissors in cadence

-25 Supermans in cadence

-30 LBC’s in cadence




More or Less,