Backblast #108 - The Beast

 

YHC was hoping to setup the workout in the field, however upon arrival, the ice snow the past week has left the field in a very crunchy state. This was not ideal for a hour of non-stop movement.

Date – 2/16/2019

AO – John Ball Zoo

21 Degrees | 78% Humidity

[0700 – Core Principles recited. Disclaimer given to 8 PAX] – Basic Bro, Radio, Miss Daisy, Geppetto (FNG), Less, Bullwinkle, DM, Snoop (QIC)

Warm-O-Rama

SSH (IC) X20
Cherry Picker with Back Clap (IC) X15
Every White Guy at a Rap Concert - 30 Seconds
Squats (IC) X15
Mountain Climbers (IC) X10

Warm-O-Rama

The PAX moseyed the very short distance from the starting point to the third parking lot at the Zoo. THe PAX circled up and got their groove on to the Ghost Buster’s theme song with a good ol’ fashioned gut busters.

“Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm. Bustin’ makes everyone feel good!!!!”

This resulted in slightly over 4 minutes of plank, 22 burpees, and a bunch of grooving during the plank jacks. There was some mumble chatter about how the tempo of the song was perfect for plank jacks and how we must have all looked.

The Beast

The PAX then split up in partners and the goal was to knock out a total of 666 reps together over the remainder of the workout.

Screen Shot 2019-02-17 at 10.19.32 PM.png


There were 5 cone lines setup across the parking lot and the plan was the first PAX in a duo was to drop at the start line and hold plank while their partner ran to the second cone and did 6 reps of the 1st exercise. After completion of 6 reps they would drop to plank position and yell done. The first PAX would then run from the start line, past their partner holding plank at cone 1 and perform 6 reps at cone 2 and drop to plank….you get the idea. After the 3rd cone both PAX would run to the last cone (Bropee) and do a single Bropee together and they would then perform the same 6 reps/plank method to get back to the start line with the person only doing reps at a single cone the way down starting back, so both PAX accounted for 18 of the 36 reps for a round trip.

It would take the PAX 18 and half trips to reach 666 reps.

The plan was to do the following exercises for each trip:
1 Merkins
2 LBC
3 Lunges
4 SSH
5 BBS
6 Squats
7 Mountain Climbers
8 Jump Squats
9 American Hammers
10 Merkins
11 LBC
12 Lunges
13 SSH
14 BBS
15 Squats
16 Mountain Climbers
17 Jump Squats
18 American Hammers
18.5 Merkins

The PAX got through 8 round trips, for a total of 288 combined partner reps, and it was observed that it was going to be difficult to make it to 666 reps with the remaining 20 minutes. We modified the cadence and removed the plank and both partners performed the 6 reps and moved onto the next cone, resulting in the same number of combined partner reps with a single trip to the bropee cone. In the end, the PAX was just shy of the 666 reps, by 3 one-way trips.

COT
Count-O-Rama | Name-O-Rama
We welcomed Geppetto (FNG) to F3 Grand Rapids.

Drop It Like It’s Hot
-Snoop