Backblast

#650 OYO in Cadence

DATE: 3/6/2021
AO: Zoo
QIC: Hank the Tank
PAX: Hasselhoff, Ralphie, Mad Cow, Snoop, Ivan, Toto
Pre-Blast: Tomorrow is your opportunity to sleep in and still put in work so there are no Excuses! Come have fun with me at the Zoo at 7am and start off your day right. Bring a coupon. It’ll be fun he said….

5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust

Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.

WARM-o-RAMA

Every white guy at a rap concert claps
Arm Circles (Forward/Back)

Side straddle hops

The Thang

4 Stations at Cones in a square. 1 exercise at each cone and continue for AMRAP for 15 minute circuit. 3 separate circuits done. Start off as OYO, but changed to in Cadence in the middle of workout. In between each cone were squat jumps going East/West and Lunges going North/South.

1st Circuit

Coupon Swings, Merkins, 4ct. Side straddle hops, 4ct. flutter kicks

2nd Circuit

Coupon curls, Burpees, 4 ct. high knees, 4ct. bicycles

3rd circuit

Front coupon raises, Shoulder taps, Seal Claps, 4ct. toe touches

They were all 10 reps, with some modifications made throughout workout to intensive the exercise…….

MARY
N/A

End of Workout

Circle of Trust (CoT)

Count-O-Rama
Name-O-Rama
F3-specific Announcements

Peace Out- Hank the Tank