BackBlast #177-Racing on All Fours

Preblast via Slack 6/7/19

I have the Q tomorrow.  There will be some good friencly competition.  I hope your shoulders are loose because we are going to be on all fours a lot.  No coupons necessary.  Can I get those HC’s?

AO-The Zoo

58 degrees with no precipitation

Core principles recited.  Disclaimer given to 13 PAX.  Bald Eagle, Dapends, Radio, Bullwinkle, Forrest, Mad Cow, Miss Daisy, Hasselhoff, Reboot, Stalin, Rick Flair, Snoop, and Less (QIC)

Warm-O-Rama

Motivators starting at 10 going down to 5.  After 10 did one burpee. After 9 did 2 burpees. After 8 did 3 burpees.  After 7 did 4 burpees.  After 6 did 5 burpees.  After 5 did 6 burpees.

20 Merkins

15 Rubber band stretches to toes in cadence

15 Willie Mays Hayes in cadence

15 Arm circles forward in cadence

15 Arm circles backwards in cadence

The Thang

This workout was all about head to head competition.  The Pax were on all fours doing races rotating between Bear Crawl, Crab Walk, and Crawl Bear with Prizes for the winners and penalties for the losers.  This was all split up into three periods in which the Pax would mosey laps around the course after the first and second period.

First thing the Pax had to do was get some good pairings for the races, so they started off by everyone doing a bear crawl race for 60 yards.  They were then paired off by the pax members nearest to each other in the race.

The following were the prizes and penalties that were rotated between for the races:

Prizes-Chillcut Planks for duration of penalty, 15 Merkins, 15 Plank Jacks, Al Gore for duration of penalty

Penalties-15 Burpees, 20 Lunges (Each leg counts as one), 20 squats, 16 Twizzlers, 10 Burpees

The First race was a 60 yard Crab Walk followed by prizes and penalties

The second race was a 40 yard Crawl Bear followed by prizes and penalties

The Third race was a 40 yard Bear Crawl followed by prizes and penalties

The Pax then moseyed two times around the course at the end of the first period

The Fourth race was a 40 yard crab walk followed by prizes and penalties

The Fifth race was a 40 yard Crawl Bear followed by prizes and penalties

The Pax then stopped to do a merkin contest.  Everyone lined up across from one another.  One side of the line did planks while the other side was doing the contest.  A person on the plank side would keep saying down as the other side would do merkins.  The last pax member still left doing merkins at the end won.  Then we switched to the other side of the line for the merkin contest.  Congratulations to Forrest and Radio on winning the contests!

The Pax then moseyed one time around the course at the end of the Second period

The Sixth race was a 40 yard Bear Crawl followed by prizes and penalties

The Seventh race, which concluded the head to head competitions was a 40 yard crab walk.  At the end of this the whole pax did 10 burpees together

Mary

20 American Hammers in Cadence

20 Flutter Kicks in Cadence

25 LBC’s in Cadence

10 Nolan Ryan’s in Cadence for each arm

Circle Merkins 5 each Pax member

Announcements

Snoop has taken the site Q for Tuesdays, Hasslehoff has taken the site Q for Wednesdays, and Soft Spot has taken the site Q for Saturdays.  Thanks to all three of these guys for stepping up.  We are still looking for a site Q for Thursdays.

 Count-O-Rama

Name-O-Rama

Leaders Message

“Today is an opportunity.  You either get better, or you get worse.  You never stay the same”

Either you are practicing doing things the right way and reinforcing good habits, or you are practicing doing things the wrong way and reinforcing bad habits.  There is simply no in between.

 

More or Less,

Less