BackBlast #213-A Traditional Less Workout "Lots of Couponing"

Preblast via Slack 7/28/19

This is a reminder that there is a black ops workout tomorrow morning at Johnson Parkat 5:30 with the hopes of making this a thing if we are getting enough interest.  Please refer to Bald Eagle’s post for location.  I will be your QIC.  This is a great way to get your week started.  So, if you are able, let’s get out there.  Coupons are required.  This will be the new spot to HC.  Who are my HC’s?

AO-Johnson Park

74 degrees with no precipitation

Core principles recited.  Disclaimer given to 3 PAX.  Bald Eagle, Mad Cow, and Less (QIC)

Warm-O-Rama

15 second toe touches straight down

15 second toes touches legs spread to the right

15 second toe touches legs spread to the left

15 Willie Mays Hayes in cadence

Motivators from 10 down to 1

10 Burpees

The Thang

-The pax carried the coupon directly over their head for about 100 yards

-Stopped and did team merkins-Split up into two teams.  One team would plank while the other did 1 merkin.  Then the other team would do 1 merkin.  Next each team would rotate off doing 2 merkins and so forth until they got to 8 merkins

-The pax did a farmer carry with the coupon for about 100 yards.

-Stopped and did team squats with the coupon from 1 rep up to 8 reps.  Same idea as the team merkins.

-The pax held the coupon in a half curl position and walked for about 100 yards

-Stopped and did team curls with the coupon from 1 rep up to 8 reps.

-The pax turned back towards AO, held the coupon on their shoulders, and walked about 100 yards.

-Stopped and did team jump squats with the coupon from 1 rep up to 6 reps

-The pax did Frankensteins (walked with the coupon held straight out in front of them) for about 100 yards.

-Stopped and did Team shoulder press with the coupon from 1 rep up to 8 reps.

-The pax did a farmer carry with the coupon for about 100 yards.

-Stopped and did team blockees from 1 rep up to 5 reps

-The Pax carried the coupon overhead for about 100 yards back to AO

Mary

-20 American Hammers in cadence

-10 flutter kicks in cadence.  Then hold the legs 6 inches off the ground for 10 seconds, and then do 10 scissors in cadence.

-15 legs to the sky in cadence

-20 LBC’s in cadence

Count-O-Rama

Name-O-Rama

Leaders Message

“The more you practice tolerating discomfort, the more confidence you’ll gain in your ability to accept new challenges.”  Amy Morin

-In other words get out of your comfort zone whether it be in fitness, work, or your personal life.  This is when you break down old weaker habits and build new stronger habits.

 

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