• Post Type: Backblast
  • When: 11/16/2021
  • AO: The Storm
  • QIC: Sister Act
  • FNG's:
  • PAX: Breaker Breaker, Watts Up, Olsen, Tiger, Pilgrims Progress, Gator, Dr Seuss, Dirt, Buckeye

10 at The Storm!

Warm-Up:

The usual

 

Mosey to big parking lot beside the school.   Exercise called is Partner 11s.  Start with 1 Booyah Merkin in the middle with partner.  Then split and run to next parking space to the sides for 10 Imperial Walker Squats.  Return to middle for 2 Booyah Merkins, then split for 9 IW Squats.  Finish with 10 Booyah Merkins, and 1 IW Squats.

Mosey to corner of parking lot for some 4 Corner Escalator work.  1st corner start with 5 Burpees.  Mosey to 2nd corner for 5 Burpees, 10 Mike Tyson’s.  Mosey to 3rd corner for 5 Burpees, 10 Mike Tyson’s, 20 Jump Lunges.  Head to last corner for 5 Burpees, 10 Mike Tyson’s, 20 Jump Lunges, 30 Mountain Climbers.

Time to go back down the escalator.  30 MC, 20 Jump Lunges, 10 Mike Tyson’s, 5 Burpees at 1st corner.  Mosey to 2nd corner for 20 Jump Lunges, 10 Mike Tyson’s, 5 Burpees.  Next corner for 10 Mike Tyson’s, 5 Burpees.  Last corner for 5 Burpees.

Grab a bench or the round concrete blocks for some Lindsey’s.  Start with 30 Derkins, 10 Dips.  Next is 25 Derkins, 15 Dips.  20 Derkins, 20 Dips, 15 Derkins, 25 Dips.  Finish with 10 Derkins, 30 Dips.

Head back to parking lot for some Rugby Sprints.  Line up on side, AMRAP called exercise until yell Go, then sprint to line, sprint back, then walk to line.  We did this 4 times with exercises Big Boys, American Hammers, LBC, Flutter Kicks

Mosey back to flag.   Like the Merkin Jacks I called at my last Q, so lets do them again.  Merkin and Plank Jacks at a 1:4 ratio.  I think we stopped at 5 Merkins, 20 Plank Jacks.  With still a little time remaining, called out Burpees and Side Hops at 1:4 ratio.  Finished these at 5 Burpees, 20 Side Hops.  Time!!

 

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