Backblasts

Backblast #933 A Walk Around Grand Rapids

AO: Hospital Hill
Workout Date: 07/07/2022
QIC: Less
PAX: Kraut, Bobby Flay
Pre-Blast: I have the Q tomorrow morning at The Track. This will be an upper body focused workout, and coupons are 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

-10 count stretch to the toes

-spread the legs 10 count stretch to the left right and the middle

-20 side straddle hops in cadence

-10 count standing groin stretch

-arm stretches

The Thang

The pax walked around Grand Rapids carrying their coupon in different manners for a minute at a time followed by an exercise each time.  Once done with that exercise they would wait until the end of that minute and keep moving.

The pax rotated through the following coupon carries:

1. overhead carry

2. half curl carry

3. farmer’s carry

The exercises were as follows:

1. 20 merkins

2. 20 coupon curls

3. 20 overhead coupon presses

4. 20 high coupon pulls

5. 20 laying down coupon tricep extensions

6. 10 burpees

The pax made 3 whole rotations through the exercises and thus 6 rotations through the coupon carries for a total of 36 minutes.

Mary

-50 big boy sit-ups

Count-O-Rama

Name-O-Rama

COT

More or Less,

Less