• Post Type: Backblast
  • When: 11/24/2020
  • AO: Bulldog
  • QIC: Double Stuf
  • FNG's:
  • PAX: Tube, HIPAA, Flintstone, Timeframe, Herme (R), Spider-Man, Rudolph, Voodoo, El Toro, Pedal (R)

We had 10 PAX show up for Bulldog.  Prior to the main workout, we went through an ab circuit.  I brought the tabata timer back out to keep pace.  Each round had 4 exercises, each exercise was performed for 1 minute with no rest time in the round.  We completed 5 rounds with 45 seconds rest in between.

Each exercise has “Prisoner” in front of it as the exercise has to be performed with your hands clasped behind your head.

  1. Prisoner Squats – Bodyweight squats
  2. Prisoner Lunges – Bodyweight lunges in place or walking
  3. Prisoner Ninja Jumps – Hands behind your head, sit down on your knees and explode up into a squat position, some PAX modified this and did a different explosive movement. Jump squats, etc.
  4. Prisoner Skier Hops – Skiing motion from side to side

Thanks for the opportunity to lead!

Double Stuf