Backblasts

Backblast #921 – Grip and Form

Posted backblasts
AO: Hospital Hill
Workout Date: 06/02/2022
QIC: Kraut
PAX: BasicBro, Snoop, Mad Cow, Gravy, Brink, Dumpster Fire (F3 Naperville), Deep Blue, Bobby Flay, Kokomo, Madoff, Splitter
Pre-Blast: @channel YHC is QIC at Hospital Hill tomorrow. The plan is a classic “pearls on a string” (POAS) workout with a focus on form and grip strength. No Coupons. HCs?

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

20 SSH IC
15 Squats IC
10 Merkins IC
10 OH Clap IC
10 Seal Clap IC
10 Arm Circles IC, Flap Jack

The Thang

Mosey to Grand Rapids Montessori, partner up.

Pax 1 does AMRAP pull ups or rows with a focus on form while Pax 2 runs around the playground. Swap repeat for 5 minutes.

Pax 1 does AMRAP lunges with a focus on form while Pax 2 runs around the playground. Swap and repeat for 5 minutes.

Pax 1 does AMRAP squats with a focus on form and depth while Pax 2 runs around the playground. Swap and repeat for 5 minutes.

Pax 1 does a dead hang while Pax 2 runs two laps around the playground. Swap and repeat.

Mosey back to the AO

Pax 1 holds the down dip position while Pax 2 runs down the hill and back up. Swap and repeat 2x

Mary

5 squats -> 5 second Al Gore
10 squats -> 10 second Al Gore
20 squats -> 20 second Al Gore
40?squats -> 40 second Al Gore

Count-O-Rama

Name-O-Rama

COT

Auf Wiedersehen- Kraut