• Post Type: Backblast
  • When: 04/18/2024
  • AO: Out of Region
  • QIC: n/a
  • FNG's:
  • PAX: Radar

PAX: Deer Tick, Warrior, Gilligan, Ice Bear, Rockette, Ice Bear, Floss, Dunkaroo

YHC had the Q in Lake Wylie at Poopdeck, plus 7 PAX ready for a good ol fashion beatdown.

WARM UP:
We took a couple of laps around the parking lot and circled up for the warm up.

10 Windmill IC
10 MNC IC
10 Sun Gods IC
15 SSH
10 Merkins (IC)
Stretches

The BEATDOWN:
We took a run around the back of the parking lot near Rey Azteca where I had set up for stations. We split into groups  of two and performed the exercises written on the pieces of paper. After one station was completed the PAX took a lap around the parking lot.

#1
10 Burpees
15 Jump Squats
20 Merkins
25 Kettle Bell Swings
30 Flutter Kicks (count one side)
35 SSH

#2
10 Hand ReleaseMerkins
15 Bomb Jacks
20 Carolina Dry Dock
25 Curls with Cinderblock)
30 Smurf Jacks
35 LBC

#3
10 Mike Tyson
15 Bonnie Blairs
20 Imperial Waker Squats
25 Overhead Press (with Cinderblock)
30 Seal Jacks
35 Parker Peter (count one side)

#4
10 Diamond Merkins
15 Bobby Hurley
20 Incline Merkins
25 Chest Press with Cinderblock)
30 High Knees
35 Mountain  Climbers (count one side)

The PAX rinsed and repeated at least one time and then we headed back toward COT.