• Post Type: Backblast
  • When: 04/16/2024
  • AO: Folsom
  • QIC: Wirenut
  • FNG's:
  • PAX: Volt, Balljoint, Pony Boy, Bedpan, Sarlaac, Bob the Builder, Clutch, Kapowski

I put together a little mashup of movements that I felt like had something for just about anyone who enjoys a good workout. If you don’t enjoy a good workout then you possibly hated every dang bit of it. If you weren’t there here’s how it went down.

We started things off with the Pledge then a quick Disclaimer.

After that we got things moving with a pretty good warmup. This consisted of SSHs, Merkins, Lunges, MNCs, upper and lower body stretching and mobility work.

Next we headed up the park entrance rd. stopping at each light pole along the way for 10 Big Boys and 20 LBCs each time.

Now we’re at the little horse track where we utilized the fence posts for a little superset of Back and Bicep work with Chest and Tricep work. We did this by alternating between tricep focused presses on the top bar followed by underhand grip inverted rows on the same bar. We started with 20/5 reps and worked our way to 5/20 reps.

We then moseyed over to the bleachers for some leg work. We did 5 Split Squats per leg. We followed that with 10 Tiger Squats. Finally we finished with 10 Single Leg Calf Raises. We repeated this sequence 5 times.

We stayed at the bleachers for a round of Triple Nickel. We did 5 Burpees at the bottom Box Jumping to the top step and then 5 Jungle Boys at the top.

We moseyed back towards the flag once close we got in one last hurrah. We lined up 3 wide NASCAR style and got in several rounds of sprints both downhill and uphill.

Well that’s it we got in some good strength and plyometric work as well as Steady State and HIIT style cardio. I think we about covered all workout styles in this one.

COT

OUT