Keep it Simple
- When
- Monday, June 24, 2019
- Q
- Cha Ching
- PAX
- 16 Cha Ching, BONES, Cadre Olaf, Cobra Kai, ComzBot, Copyright, Cornhole, Duck Dynasty, Flux, Half Shell, LOX, Mile High, Pothole, Royale, Slapshot
This will probably be the easiest backblast I ever write and it just goes to show, sometimes SIMPLER equals HARDER.
Got the text Sunday following church that we needed a substi-Q for Quagmire and I felt like I really wanted to just run Monday, but miss when I don't do the boot camps, so what better way than to combine the two.
Let's get to it:
Dynamic warm-up consisted of a quick mosey to Best Buy where we then lined up and did:
- power skips half way down the building and then jogged to the end of petsmart
- side shuffle half way, flip, side shuffle rest of the way
- karaoke half way, switch, the same
- back pedaled half way down then jogged to the end end
Did a quick 20 merkins, 20 big boys, 20 peter parker planks (on elbows) and 20 diamond merkins and then we started the real thang.
The balance was something like this:
- Run a 1/3 of a mile, then do 10 bomb jacks, 15 burpees and 20 pulsating jump squats (half squat, full squat into jump squat = 1), then run another 1/3 mile and do the same 3 exercises / reps and keep doing it until time lol. We did 4 of those back to back and then took a break to do the following:
- Partner up at the Verizon by Target - partner 1 runs to rack room shoes (about 1/4 of a mile down) and back while partner 2 does non stop x-crunches (thank you ab app). The jog was longer than I thought. 1/2 a mile kind of sucked right there. Sorry not sorry. 65 x-crunches later we switched and partner 2 jogs.
- From there, we went back to the every 1/3 mile do the 10/15/20 bomb jacks/burpees/pulsating/jump squats until we got back closer to COT.
Ended w/ an all out sprint the length of pet smart / office depot / best buy back to COT. Props to Pot Hole for saving some in the tank and blowing by everybody.
Final #'s - 3 miles ran, 60 bomb jacks, 90 burpees, 120 pulsating jump squats and about 50-70 x crunches per person. Not a bad day for a Monday. Heard heart rates were excessively high which is always a good sign. Thanks for hanging in there fellas - had a great time leading the pax. Until next time.
Cha Ching