Backblasts

Backblast #721 Bears and Blocks

AO: Manhattan Park
Workout Date: 06/01/2021
QIC: Soft Spot
PAX: Madoff, S'mores, Cuddle Buddy, Bobby Flay
Pre-Blast: Join me at Manhattan Park. Coupons needed. HC here

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

  • SSH x 10
  • LRC x 10sec hold
  • Curls x 20
  • Arm Circles x 10 flapjack
  • Mountain Climbers (4ct) x 10
  • Mosey
  • 10 Walking Lunges (4t) x 10
  • Burpee Broad Jump x 10

The Thang pt 1

Perform the following sets without rest between each exercise

  • Overhead Press x 10
  • Pull-Ups x 10
  • Butterfly Sit-ups x 10
  • Mosey

Rinse and Repeat with increase reps, 12 and 15

The Thang pt 2

Bears and Blocks with 11s

11s are two exercises that are performed to equal total reps of 11.

We started on the sidewalk with Derkins.  We have to cross the parking lot to the median and perform Jump Squats.  To cross the parking lot you have to bear crawl and push your coupon.  On the way back you have to crawl bear and pull the coupon.

1 Derkin, Bear Crawl w/ Coupon Push, 10 Jump Squats, Craw Bear w/ Coupon Pull

2 Derkins, Bear Crawl W/ Coupon Push, 9 Jump Squats, Crawl Bear w/ Coupon Pull

… Continue until you finish the routine. Hold Plank or join the SIX.

Once we all finished YHC picked a tree and we did another Lunge walk to the tree and Burpee broad jump back.

 

That’s a wrap.

 

SS