• Post Type: Backblast
  • When: 08/19/2019
  • AO: Mt. Hollywood
  • QIC: Sister Act
  • FNG's:
  • PAX: Freon, Tiger, Orangeman, Dr Seuss, Pillager, Def Leppard

7 men put in some work at Mt Hollywood.  No FNGs, no disclaimer, time to go.

Warm-up:

10 Burpees

The Thang:

Short mosey  to the corner of Hawthorne and W Central Ave at the front of Ida Rankin Elementary School.  First exercise called is Route 66.  We would use the light poles on the right going down W Central Ave.  Start with 1 Imperial Walker Squat at first pole.  Sprint 2 poles, then nur back 1 pole.  Then do 2 IW Squats, sprint 2 poles, nur back 1.  Continue this cycle of increasing the reps until you finish with 11 IW Squats at the last pole.

Next mosey to the bus drop-off area at Ida Rankin.  Next exercise called is 4 Corner Escalator. We would do this as a group.  Mosey to first corner for 5 Burpees.  Mosey to 2nd corner for 5 Burpees, 10 Merkins.  Go to 3rd corner for 5 Burpees, 10 Merkins, 15 Mountain Climbers.  Mosey to 4th corner for 5 Burpees, 10 Merkins, 15 MC, 20 Jump Squats.   Good push men, but let’s finish this out . Now time to go back down the escalator.  Start at the corner we are currently at and do 20 Jump Squats, 15 MC, 10 Merkins, 5 Burpees.  Go to next corner for 15 MC, 10 Merkins, 5 Burpees.  Next corner 10 Merkins, 5 Burpees.  Finish at last corner with 5 Burpees.  Good work men.

Next fellowship mosey to the covered area at the school.  Next exercise is called Jacked Up!  Here you do 5 exercises with no rest between the  exercises.  The exercises are 50 SSH (ic), 40 Seal Jacks (ic), 30 Plank Jacks (ic), 20 Crossover Jack’s (ic), 10 Smurf Jack’s (ic).  Nice work, that wasn’t fun!!

Still with a little time left,  short mosey to the small wall beside the school.  Next exercise called here is Lindsey’s.  Dips and Derkins are the exercises used here.  Start with 30 Dips and 10 Derkins.  Then 25 Dips and 15 Derkins.  20 Dips and 20 Derkins. 15 Dipa and 25 Derkins. Finally 10 Dips and 30 Derkins.  Man those Derkins sucked at the end, Terrible!!  Mosey back to the flag

Announcements:

9/14 – 9/11 Stair Climb

9/21 – Stop Soldier Suicide 5k Belmont

9/28 – JJ5K in Stanley

Prayer Request

Honor to lead today men . Thank you for the push!

Sister Act