• Post Type: Backblast
  • When: 01/17/2020
  • AO: Downtown
  • QIC: Sister Act
  • FNG's:
  • PAX: Easy Rider, Gump, Virus, Watts Up, Gastone, Def Leppard, Defib, Dr Seuss, Broke, Dirt, Timeframe

12 men strong at Downtown this morning.  No FNG, no disclaimer needed.

Warm-up:

5 Burpees

The Thang:

Short mosey to the parking lot at the tax office building.  First exercise called here is the  “7 of Diamonds”.  We used the 4 corners of the building for this exercise.   7 Rounds performing the exercise at each corner of the building, with a mosey in-between the corners.  Exercises used:

“7 of Diamonds”

7 Burpees at each corner

14 CDDs at each corner

21 Flutter Kicks at each corner

28 Monkey Humpers each corner

21 Peter Parker’s at each corner

14 Hand Release Merkins each corner

7 Burpees at each corner

Nice push on this one men.  Next we took a short mosey to the parking deck.  Exercise called here is BLIMPS, with some added work.  Start out on bottom level, perform exercise, sprint length of parking deck, Joe Hendrix up ramp.  Then perform 1st exercise, 2nd exercise, sprint, then Bear Crawl up ramp.  Continue this cycle until you finish at top with last letter exercise of BLIMPS.  Went as follows:

BLIMPS

5 Burpees, Sprint, Joe Hendricks

5 Burpees, 10 LBCs, Sprint, Bear Crawl

5 Burpees, 10 LBCs, 15 Imperial Walker Squats, Sprint, Joe Hendricks

5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, Sprint, Bear Crawl

5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, 25 Plank Jacks, Sprint, Joe Hendricks

5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, 25 Plank Jacks, 30 SSH, Sprint

With time running out, start our way back to the flag.  Stopped at the bottom to knock out 9 more Burpees.  This would bring out total Burpees to 100! Then finish the mosey back to the flag. Time!!

 

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Honor to lead today men.  Nice work, way to finish strong.

 

Sister Act