Backblast #466-Two Steps Forward and One Step Back (Part 2)

Preblast via Slack 8/9/20

I have the Q tomorrow morning at Johnson Park.  I’m not sure what we will be doing yet, but get out there and get the week started right. No coupons required.  Please HC below.

AO-Johnson Park

73 degrees with no precipitation

Core principles recited.  Disclaimer given to 2 PAX.  Pasty and Less (QIC) 


-10 Rubber band stretches to the toes, left over right, and right over left in cadence

-Standing groin stretch count to 15

-20 overhead claps in cadence into 20 seal claps in cadence

-15 high knees in cadence

-Motivators from 5 to 1

The Thang

-Paired up and started at opposite ends of the parking lot.  Each pax would run 2 parking spaces forward and then back peddle 1 parking space.  The pax would then do an exercise and then repeat this process until the pair met in the middle of the parking lot.  Approximately 25 parking spaces for the whole parking lot. 

  1. 1st round-1 burpee
  2. 2nd round-2 royal burpees (burpee without the pushup at the bottom and jump at the top)
  3. 3rd round-3 hand release merkins
  4. 4th round-4 standing backwards lunges (1 each leg)
  5. 5th round-5 squats
  6. 6th round-3 hand release merkins
  7. 7th round-1 royal burpee


30 seconds of holding legs 6 inches off the ground



More or Less,