Backblast #139 - Cooldown beatdown

SLACK pre-workout statement:

Hi @channel - YHC is the QIC tomorrow at Calder plaza. Time to HC and build that *3S2T* [speed, strength, stamina, toughness (mental), and toughness (physical)]. HC TO THIS THREAD AND SYITG!

AO – Calder Plaza

Environment - 41F with a 10 mph wind out of the ENE.

[0530 – Core Principles recited. Disclaimer given to 6 PAX] – MAD COW, Bald Eagle, Forrest, Dapends, Gravy, Roid Rage (QIC)

Warm-O-Rama

  1. SSH - IC - 20X

  2. Merkins - IC - 20X

  3. SSH - IC - 15X

  4. Merkins - IC - 15X

  5. SSH - IC - 10X

  6. Merkins - IC - 10X

  7. Cherry Pickers w/ ass slap (slow) - IC - 15X

  8. Sprinkler - IC - 10X

The THANG

A 2 mile mosey round trip to Canal Park Playground was initiated with the following pain stations:

  1. Dirty Hookups-20X - IC

  2. Plank - 60 seconds

  3. Bear crawls - down a ramp on riveredge trail

  4. Jump Squats w/ Al Gore - OYO - 10X

  5. Merkins - IC - 20X

  6. Dips - IC - 30X

  7. Derkins - IC - 15X

  8. 5 minutes of pull ups at Canal Park - OYO - 15X

  9. Freddie Mercuries - IC - 20X

  10. American Hammers - IC - 25X

CoT/Count-O-Rama/Name-O-Rama

  • Brief statement on accountability and choosing not to be the victim!

  • “When you blame others, you give up the power to change” - Dr. Robert Anthony (see below)

Accountability.jpg