• Post Type: Backblast
  • When: 05/24/2023
  • AO: The Labyrinth
  • QIC: JJ
  • FNG's:
  • PAX: EZ Rider (R), Winehouse, Maybelline, Razor, Hushpuppy, Stroganoff (R), Captain Stubing

YHC is not a “let’s try something new” type of person. I usually like to stay within the routine. However, there are times when you have to try new things. YHC came across Vincent Biffle on Instagram who had over 743k followers and promised “at-home” abs in 20 minutes. After watching a few of his reels, YHC realized it was the same exercises we did in the gloom with a different name. So after copying a few of his sets, a weinke was formed. YHC knew that this could get monotonous so let’s get crazy and throw in some music. YHC had never Q’ed a circuit workout like this and based on memory had only used music one other time. This would not be a typically JJ Q.

Fast forward to 0530. Let’s get started…

Quick disclaimer
The Pledge

Warm-up (which was one of VB’s cardio workouts)
SSH IC x 10
Squats IC x 10
Lunges 5 each leg
Merkins IC x 10
Elbow plank while two different PAX counted to 10

Mosey around Snoball’s and across the street to the bank parking lot.
The Thang
7 sets of 5 exercises
45 seconds of work with 15 seconds of rest, 1 minute between sets
For the 1 minute rest, we moseyed around the island in the parking lot

Set 1
Standing Climbers (sort of like Imperial Walkers but your knee stays straight instead of pulling in)
Imperial Hillbilly Walkers (it was about this time the insults started flying)
Standing oblique crunches with a toe touch (at this point, the insults were getting nastier)
SSH x Crunches (2 SSH then a standing crunch with each leg)
Butt Kickers

Sets 2 and 3
Squats
Forward and Reverse Lunges
Lateral Squat + Knee Drive
Squat Walkers
Close Feet Squats

Sets 4 and 5
Reverse Crunches
Bear Plank w/ Donkey Kick
Parker Peters + Fire Hydrant
V-Ups
Imperial Walker Squats

Set 6 and 7
Seal Jacks + Squats (2 and 2, repeat)
Run Punches
Squat Front Raises
Crunchy Frogs
Mountain Climbers

Mosey back to the flag

Announcements
2nd F Lunch was this past Weds (Whoops)
Capt Stubing Q downtown on Friday coffee & doughnuts (Whoops again)
Memorial Day Murph – 0700, no 0530 bootcamp
Trail Run – get info from BOS

Prayer Requests
Flintstone’s parents
Jackson Hall
Razor’s friend, son passed 2 weeks before 9th birthday
Chris Hoss (sp?)

Prayer to take us out

Until next time…