Backblast #113 - Forearms of Fury

AO – Stairs on Division

17 Degrees

0530 - Core Principles recited.  Disclaimer given to 7 PAX – Radio, Fresh Cream, Forrest, Gravy, Mad Cow, Roid Rage and Kraut (QIC).

Warm-O-Rama

2 Capri Laps

20 SSH IC

10 Cheery Pickers w/ Back Clap IC

25 Mountain Climbers IC

 

The Thang

Set 1:

10 Dual Arm Swings with Coupon IC

10 High Pulls with Coupon IC

100m Farmer’s Carry with Coupon

Rinse and Repeat 4X total

 

Set 2:

Mosey to the Stairs on Division

5 Horizontal Pull Ups IC

5 Horizontal Chin Ups IC

Rinse and Repeat 2X total

Mosey to Park

10ea Alternating Lunges IC

20 Dips IC

Mosey to Stairs

45 Sec Horizontal Dead Hang

30 Sec Horizontal Dead Hang

5 Horizontal Pull Ups IC

5 Horizontal Chin Ups IC 

Set 3:

Mosey back to AO

10 Bent Rows with Coupon IC

10 Deadlifts with Coupon IC

Rinse and Repeat 4X

Set 4:

25 LBC IC

25 Freddy Mercury’s IC

 

Count-O-Rama

Name-O-Rama

CoT

 

Kraut – Out.