• Post Type: Backblast
  • When: 05/24/2024
  • AO: Downtown
  • QIC: HeiHei
  • FNG's:
  • PAX: Enchilada, Slaw,Sister Act, Purple Haze, Bowinkle, Clutch, Titman

Kind of a small group for a Downtown crowd today. The holiday weekend must’ve inspired some fartsacking this morning 🤷🏽‍♂️ none the less, the 8 of us that showed up certainly put in that work! 💪🏽

Here’s how it went down. We started with the pledge and a quick disclaimer. Then listened to some motivational words from David Gogggins and others while we warmed up.

Seal Jacks:10

Don Q’s:10

Gravel Pickers:10

Imperial Walkers:10

A few yoga stretches

LBC’s:10

Freddy Mercury’s:10

Flutter Kicks:10

Finished the warm up off with some Burp&Merks: up to 10 & back to 1

Next we hit the ladders. I introduced a few drills that were immediately followed by a sprint up the stairs and then a walk back to the start. Quick feet then explode type deal. At first the pax wanted to job back to the start but I encouraged them to walk because they would soon appreciate the recovery time lol. Drills went as follows:

Single step: x3

Double step: x3

In&Out: x3

In&Out squats:x3

Scissors?:x3 (everyone except for Slaw, not sure what drill he was doing 🤣 his coordination could use some improvement!)

Plank walk: x3

Knee tucks: x3

With about 15 min left we went into B.O.M.B.S.

50 burpees

100 overhand claps

150 merks

200 big boys

250 squats

Pax 1 exercises Pax 2 ran to the street and back hitting the ladder both ways

Single step for burpees

Double Step for OC

In&Out for BB

In&Out squats for squats

Ended with COT. Prayers for Turtleman and Slaws coordination 🙏🏼💪🏽