BackBlast #259-Slow and Steady

Preblast via Slack 10/6/19

There will be a workout tomorrow morning at Johnson Park, and I will be your Q.  Let’s get the week started right!  Can I get those HC’s?

AO-Johnson Park

51 degrees with no precipitation

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

Warm-O-Rama

10 second toe touches straight down

10 second toe touches legs spread to the right

10 second toe touches legs spread to the left

10 second toe touches legs spread to the middle

20 overhead claps in cadence while holding an Al Gore straight into 20 seal claps in cadence while holding an AL Gore

10 Merkins

15 Side straddle hops in cadence

The Thang

-The pax carried the coupon directly over their head across the parking lot and back

-Stopped and did team merkins-Split up into two teams.  One team would plank while the other did 1 merkin.  Then the other team would do 1 merkin.  Next each team would rotate off doing 2 merkins and so forth until they got to 8 merkins

-The pax did a farmer carry with the coupon across the parking lot and back

-Stopped and did team squats with the coupon from 1 rep up to 8 reps.  Same idea as the team merkins.

-The pax held the coupon in a half curl position and walked across the parking lot and back

-Stopped and did team curls with the coupon from 1 rep up to 8 reps.

- The pax did a farmer carry with the coupon across the parking lot and back

-Stopped and did team jump squats with the coupon from 1 rep up to 6 reps

-The pax did Frankensteins (walked with the coupon held straight out in front of them) across the parking lot

-Stopped and did Team shoulder press with the coupon from 1 rep up to 8 reps.

-The pax did a farmer carry with the coupon across the parking lot

-Stopped and did team blockees from 1 rep up to 5 reps

-The Pax carried the coupon overhead across the parking lot

Mary

-10 merkins to elbow touches in cadence.  Start in a merkin position, touch one elbow to the ground (1), touch second elbow to the ground (2), Go back up to merkin position with one hand (3), Go back up to full merkin position with other hand (Pax counts 1).

-20 American Hammers in cadence

-10 merkins to elbow touches in cadence

-20 American Hammers in cadence

 Count-O-Rama

Name-O-Rama

 

More or Less,

Less