Backblast

BackBlast #595-A Run With Some Leg Work Mixed In

Posted

Preblast via Slack 12/27/20

I have the Q tomorrow morning at Johnson Park.  We will be running along the trail with some exercises mixed in. So, put your running shoes on, and let’s go. Please HC Below.

AO-Johnson Park

34 degrees with no precipitation

Core principles recited.  Disclaimer given to 5 PAX.  Roid Rage, Bald Eagle, Ralphie, Red Ryder, and Less (QIC)

Warm-O-Rama

-10 count stretch to the toes

-Spread the legs. 10 count stretches to the left, right, and middle

-10 slow squats in cadence

-10 slow squat jumps in cadence

-10 slow backward lunges in cadence (each leg counts 1)

-5 burpees

The Thang

-The pax moseyed along the hilly loop around the back of the park while stopping to do exercises along the way. The exercises were as follows:

  1. 30 Slow Squats in cadence
  2. 20 Slow Squat Jumps in cadence
  3. 30 Slow Backwards Lunges in cadence (each leg counts 1)
  4. 10 Burpees on your own
  5. 30 Slow Squats in cadence
  6. 20 Slow Squat Jumps in cadence
  7. 30 Slow Backwards Lunges in cadence (each leg counts 1)
  8. 10 Burpees on your own

Mary

-25 Big Boy Situps

-25 American Hammers in cadence. Put your gloves out to the side a little ways and try to touch them with both hands on each twist.

-25 Flutter Kicks in cadence

-Circle of Doom (The pax made it to 100 merkins)

 Count-O-Rama

Name-O-Rama

COT

More or Less,

Less