Backblast #216 - Arm and Hammer

Date: Thurs, 8/1/19

Location: Hospital Hill Track

 

PreBlast on Slack: Gentlemen! Looking for your HC for 5:30 in the morning at the usual Thursday AO. Bring those coupons. SYITG!  

 

Conditions: 59 Deg F, No Wind, Moderate Humidity

PAX: Kraut, Snoop, Dapends, Bald Eagle, Basic Bro, Cortez, Crumpet, Roid Rage, Pit Boss, Rehab (QIC)

 

Disclaimers and Things

 

Warmup:

20 SSH (IC)

20 Speed Skaters (IC)

20 SSH (IC)

20 Mountain Climbers (IC)

20 SSH (IC)

20 Imperial Walkers (IC)

20 SSH (IC)

Capri Lap

 

Mary’s 11’s OYO-  Little Baby Crunches and American Hammers (4 Count): Bear Crawl and return with Lunges: 1 LBC, Bear Crawl 20 yards, 10 AH Lunge 20 yards; 2 LBC Bear Crawl 9 AH Lunges; Etc… (Each pass adds to 11… 55 of each total)

Capri Lap

 

The Thang: Arm & Hammer

In Cadence (60 of Each by the end of the cycle)

15 Coupon Curls

15 Merkins

15 Bent Over Rows

Sprint Field & Mosey Back

 

12 Coupon Curls

12 Merkins

12 Bent Over Rows

Sprint Field & Mosey Back

 

9 Coupon Curls

9 Merkins

9 Bent Over Rows

Sprint Field & Mosey Back

 

6 Coupon Curls

6 Merkins

6 Bent Over Rows

Sprint Field & Mosey Back

 

3 Coupon Curls

3 Merkins

3 Bent Over Rows

Sprint Field & Mosey Back

 

15 Coupon Curls

15 Merkins

15 Bent Over Rows

Sprint Field & Mosey Back

Cool Down (Leg Stretches on your 6)

Count-o-Rama, Name-o-Rama, Announcements, Circle of Trust

 

A Poem by Hafiz - 14th Century Sufi Mystic

The small man

Builds cages for everyone     

He      

Knows.

While the sage,        

Who has to duck his head    

When the moon is low,

Keeps dropping keys all night long               

For the           

Beautiful         

Rowdy            

Prisoners.