Backblasts

Backblast #815 A Little Extra Motivation on Ralphie Hill

AO: Johnson Park
Workout Date: 11/15/2021
QIC: Less
PAX: Ralphie, Chubbs, Gravy
Pre-Blast: Come join me at Johnson Park tomorrow morning for some running and pain. There may be a hill involved. I promise that you won't leave wanting more, but it will be well worth your time. Leave your coupons at home. 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

-10 count stretch to the toes, left over right, and right over left

-10 Willie Mays Hayes in cadence

-10 count standing groin stretch

-10 count calf stretch each leg

The Thang

The pax moseyed to the start of the big winding hill at the side of the park nearest Wilson where they started with 10 big boy situps.  They then ran up and down the hill where they did exercises at both the top and bottom.  The plan was if any of the pax could no longer keep running, the rest of the pax would have to go back to them and everyone would do 5 burpees, and then everyone would resume running to the top of the hill.  However, the motivation to not do burpees kept everyone moving, and nobody had to do burpees.  The pax made it up and down the hill three times.  The exercises went as follows:

Top-15 American Hammers in cadence

Bottom-20 Flutter Kicks in cadence

Top-10 Catalina Wine Mixers in cadence

Bottom-15 Big Boy Situps in cadence

Top-20 American Hammers in cadence

Bottom-25 Flutter Kicks in cadence

The pax finished by moseying back to the AO

Count-O-Rama

Name-O-Rama

COT

More or Less,

Less