Backblast #128 - scoville scale

SLACK pre-workout statement:

@channel - YHC is the QIC tomorrow morning. Please bring a coupon and your game face. Who are my hard commits?

AO – John Ball Zoo

Environment - 31F with a 7 mph wind out of the WSW.

[0700 – Core Principles recited. Disclaimer given to 6 PAX] – Less, Miss DAISY, Mad Cow, Bald Eagle, BasicBro, Roid Rage (QIC)

Warm-O-Rama

  1. SSH - IC - 25X

  2. Stretch - straddle legs - right, left, center - 10 seconds/EA

  3. Cherry Pickers w/ back clap - IC - 15X

  4. Frankenstein - four parking spaces down and back - OYO

  5. SSH - IC - 25X

  6. Bell pepper lap - 1X - slow

  7. Merkins - alternating hands on coupon - OYO - 10X

  8. Jalapeno lap - 1X - medium

  9. Goblet Squat w/coupon - IC - 10X

  10. Ghost pepper lap - 1X - fast

  11. “This might have been a little aggressive” - overhead coupon carry over to the base of the hidden steps. If you need to stop - do 5 merkins and keep going

The THANG

  1. Clean and press w/ coupon and torso twist - OYO - 10X each side.

  2. Coupon swing (aka kettle bell swing) - OYO - 10X - wash, rinse, repeat

  3. Mosey ruck up stairs w/ coupon on right shoulder

  4. 30 second plank at top of stairs on top of coupon

  5. Goblet squat w/coupon - IC - 10X

  6. Bear crawl up hill to picnic tables

  7. Dips - IC - 20X

  8. Dips - IC - 15X

  9. Dips - IC - 10X

  10. Dips - IC - 10X

  11. Bear Crawl (alternative - lunge) back to coupons

  12. Merkins - alternating hands on coupon - OYO - 10X - wash, rinse, repeat

  13. Mosey ruck down stairs w/coupon on right shoulder

  14. 30 second plank at bottom of stairs on coupon

  15. Squat to press w/coupon - IC - 20X

  16. Mosey ruck up stairs w/coupon on left shoulder

  17. Bent over rows w/coupon - OYO - 20X - wash, rinse, repeat

  18. Cold 45 (bicep curls) - IC - 45X

  19. Mosey ruck down stairs w/coupon on left shoulder

  20. Farmer carry coupon back to AO - alternating hands about the midway point

Mary

  1. Freddie Mercurys - IC - 20X

  2. Mosey lap - 1X

Announcements

  • Not too much today - let’s keep it strong going into SPRING.