Backblasts

Backblast # 710-A Full Upper Body Workout

AO: Johnson Park
Workout Date: 05/17/2021
QIC: Less
PAX: Gravy, Ralphie
Pre-Blast: I have the Q at Johnson Park in the morning. Due to personal issues there will be no running this week as well as no legs. I will try to mix in a good assortment of shoulders, back, chest, biceps, and core. Coupons required. Please HC below

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

Warm-O-Rama

-Side to side twists

-10 count touch the toes

-Right over left and left over right 10 count

-15 count standing groin stretch

-15 overhead claps in cadence into 15 seal claps in cadence

The Thang

-The pax did a series of ladders of two combined exercises from 1 to 10.  The first exercise was single count, and the second exercise was a four count.  The pax would rotate between exercises starting with 1 of each, and then 2, and then 3 and so forth until they did 10 of each.  Below are the pairs of exercises for which a ladder was completed for each:

  1. Merkins (Single Count), Shoulder coupon press (4 count)
  2. Big Boy Situps (Single Count), LBC’s (4 count)
  3. Forward shoulder coupon raises (Single Count), Bent over coupon rows (4 count)
  4. Straight legged coupon dead lifts (Single Count), Flutter kicks (4 count)
  5. High coupon pulls (Single Count), Coupon curls (4 count)

Count-O-Rama

Name-O-Rama

COT

More or Less,

Less