BackBlast #089 - Ice Ice Baby

Being in (8 degree) Columbus yesterday for work, YHC missed the memo that a small ice storm came through GR making an ice rink of any outdoor flat surface in the city that was not salted. As a hockey player being on ice is second nature, but shoes function a bit differently than skates do. We adapted as needed but were able to get a solid workout in.

Pax: Hasselhof, BasicBro, Mad Cow, Roid Rage, QIC Bald Eagle.

With ice present, YHC made a point to share the disclaimer even among the seasoned group of pax. A theme of the workout was 30 seconds - complete 30 seconds of an exercise and then recover while mosey-ing.

THE WARM-UP & THE THANG

SSH - 30 Seconds (16x)
Overhead Claps - 30 Seconds
Bear Crawl - Approx. 30 Seconds
Wall Sit - 30 Seconds (with a 20 second delay in starting the clock)
Derkin Plank - 30 Seconds
Crawl Bear up Stairs - 5x
Mosey to Heated Stairs
Pike Planks - hold plank and slide feed forward on ice 20x, 15x
30 Second Stair Sprint up 2 Flights
Speed Skaters - 10x each leg
Derkins - 15x
Stair Suicides - Sprint up to first landing, return to starting point, 5 merkins, sprint to second landing…etc. through 8 landings.
Elevated Leg Lunges - 10x each leg
We then skated & slid over to a new 8 story parking ramp, passed the no trespassing sign, and sprinted to the top. We aimed for 30 seconds but the fastest pax clocked in at 42 seconds. Work to be done.
Mosey back to AO
Plank with Q’s choice of movements (right arm up, left arm up, arm & leg up, w/r/r)

While the workout was not a snotwoggler by any means, strong work was done, solid mumblechatter was spit, and no bones broken.

CoT

Snoop has the Q Thursday.