• Post Type: Backblast
  • When: 06/07/2019
  • AO: Downtown
  • QIC: Sister Act
  • FNG's:
  • PAX: Tater Hole, Bedpan, Stinky Bird, Easy Rider, Slaw, Gastone, Stroganoff, Broke, Doodles, Virus, Whoopee, Outhouse, Lil Sweet, Dr Seuss, Breaker Breaker

16 men at Downtown this morning.

Warm-Up:

10 Burpees OYO

The Thang:

Short mosey to the parking deck.  We would spend the entire workout here, and it went as follows:

Start at the bottom corner of the parking deck.  Here 5 different exercises are given, do 10 reps of each.  Then run to the very top corner of the parking deck.  Once you reach the top corner, take the stairs straight down to the bottom level where we began.  Rinse and repeat for a total of 5 rounds.

Exercises:

  1. Burpees – 10reps

  2. Imperial Squats – 10reps

  3. Plank Jack Merkins – 10reps

  4. Hip Slappers – 10reps

  5. Little Man in the Woods – 10reps

 

Next we begin in the same bottom corner of parking deck.  Here we started some 4 Corner Escalator work.  At this first corner perform 10 Mike Tyson.  Mosey to other side of same level.  Here do 10 Mike Tysons, 20 Jump Lunges.  Then take the ramp up a level to the 3rd corner.  Here do 10 Mike Tysons, 20 Jump Lunges, 30 Mountain Climbers.  Mosey to other side to the 4th corner.  10 Mike Tysons, 20 Jump Lunges, 30 Mountain Climbers, 40 Flutter Kicks.

Take the stairs back down to bottom level.  Everyone is instructed to grab some of the lower wall for some Lindsay’s .  Start off with 10 Dips and 30 Monkey Humpers.  Then 15 Dips and 25 Monkey Humpers.  Continue this until you finish with 30 Dips and 10 Monkey Humpers.

With time still left, we took the stairs to the first level we come to that is open to the outside.  Here we had time for some Rugby sprints.  This is where everyone lined up facing the entire length of that level.  Q calls out an exercise.  Then pax will AMRAP the exercise until the Q calls out GO! Then the pax are to sprint down, then sprint back, then mosey down to other side.  Can’t quite recall the exercises used here, but we did this 4 times with 4 different exercises.  Once completed, we moseyed back to flag.

Announcements

Prayer Request

Nameorama

Appreciate everyone pushing themselves today.  We got in a lot of reps today, and kept it moving.  It gets pretty heated in the parking deck, which adds to the difficulty.  Good work today men.

 

Sister Act