Backblast

BackBlast #654-A Workout Led by Many

Posted

Preblast via Slack 3/17/21

I have the Q in the morning at the track.  Coupons are required but will only be used as you choose.  The pax will all have input on this beat down, so get out there and give your input.  Please HC below.

AO-Hospital Hill

27 degrees with a slight drizzle

Core principles recited.  Disclaimer given to 10 PAX.  Mad Cow, Bald Eagle, Bobby Flay, Catan, Madoff, Ivan, Cuddle Buddy, Draper, Rain Maker, and Less (QIC)

Warm-O-Rama

-10 count stretch down to the toes

-10 count standing groin stretch

-10 count calf stretch each leg from a plank position

-10 Mountain Hops in cadence

-10 Merkins

-10 Mountain Climbers in cadence

-10 Werkins

The Thang

-This was a workout where just about everyone get some practice leading an exercise.

-The pax started out by moseying halfway around the track and did 4 burpees on their own.  They then moseyed the rest of the way around the track where Mad Cow was asked what his favorite exercise was.  He responded Man Makers.  So, he first instructed the rest of the pax on how to properly call an exercise and then proceeded to lead the pax in doing 8 Man Makers with an 8 count cadence.  The pax followed this by doing 4 burpees on their own led by Less.

-The pax then moseyed one time around the track.  Bald Eagle was then asked what his favorite exercise was, and he responded Colt 45’s.  However, the plan was for him to do an exercise of 12, so he changed it to Colt 36’s.  He first instructed the rest of the pax on how to properly call out an exercise and then led the pax in doing Colt 36’s.  Madcow then led the pax in 8 Man Makers.  Less then led the pax in 4 burpees on their own.

-The pax then moseyed one time around the track.  Bobby Flay was then asked what his favorite exercise was, and he responded Imperial Storm Troopers.  He then led the pax in doing 16 Imperial Store Troopers in cadence (4 count).  Bald Eagle then led the pax in Colt 36’s.  Madcow then led the pax in 8 Man Makers.  Less then led the pax in 4 burpees on their own.

-The pax then moseyed one time around the track.  Catan was then asked what his favorite exercise was, and he responded Arm Circles.  He then led the pax in doing 20 Arm Circles in cadence (4 count).  Bobby Flay then led the pax in doing 16 Imperial Store Troopers in cadence (4 count).  Bald Eagle then led the pax in Colt 36’s.  Madcow then led the pax in 8 Man Makers.  Less then led the pax in 4 burpees on their own.

-The pax then moseyed one time around the track.  Ivan was then asked what his favorite exercise was, and he responded Side Straddle Hops.  He then led the pax in doing 24 Side Straddle Hops in cadence (4 count). Catan then led the pax in doing 20 Arm Circles in cadence (4 count).  Bobby Flay then led the pax in doing 16 Imperial Store Troopers in cadence (4 count).  Bald Eagle then led the pax in Colt 36’s.  Madcow then led the pax in 8 Man Makers.  Less then led the pax in 4 burpees on their own.

-Due to time constraints the pax then moseyed around the end of the track.  Madoff was then asked what his favorite exercise was, and he responded Flutter Kicks.  He then led the pax in doing 28 Flutter Kicks in cadence (4 count).  Ivan then led the pax in doing 24 Side Straddle Hops in cadence (4 count). Catan then led the pax in doing 20 Arm Circles in cadence (4 count).  Bobby Flay then led the pax in doing 16 Imperial Store Troopers in cadence (4 count).  Bald Eagle then led the pax in Colt 36’s.  Madcow then led the pax in 8 Man Makers.  Less then led the pax in 4 burpees on their own.

Count-O-Rama

Name-O-Rama

Leaders Message

Being a leader is not something anyone is born with.  Some people may be more inclined to leadership, but everyone has to work at it every day, and it is a lifelong journey.

COT

More or Less,

Less