Backblast! No Run Dora
- When
- Friday, July 12, 2024
- AO
- The Hive
- PAX
- 14 +1 FNG Band Camp, Greg Shoney, Headspin, Liberty Bibberty, LTrain, Peabody, Retiree, Ruby Slippers, Slash, Sugarbug, Tesh, Time Machine
Had my weinkie prepared by Wed. afternoon. Participated in the SweatyBarry on Thursday night. Immediately afterwards grabbed the weinkie and reduced the rep count by half. I and the rest of the PAX this morning thank you Barry Manilow .
WARMUP: Started with 2 laps around the Bob Jones parking lot while mixing in some high knees, buttkickers, and karaoke. Circled up near the flag and performed the following: 10xMNCsinIC, 1 burpee OYO, 10xCPsinIC, 2 burpees OYO, 10xLSSsinIC, 3 burpees OYO, 10xIWsinIC, 4 burpees OYO, 10xHWsinIC, 5 burpees OYO. We were warm and ready.
THE THANG:
50 – Alternating KB Lift, Clean & Press
1 partner performs the exercise until the other partner completes 10 Kraken Burpees, then switch until total rep count is completed
75 – Alternating 1 Arm KB swings
1 partner performs the exercise until the other partner completes 20 SSH IC, then switch until total rep count is completed
125 – 2-handed KB Thrusters
1 partner performs the exercise until the other partner completes 20 MCs IC, then switch until total rep count is completed
150 – KB Bent Over Rows
1 partner performs the exercise until the other partner completes 25 LBCs IC, then switch until total rep count is completed
175 – 2-handed KB Swings
1 partner performs the exercise until the other partner completes 25 Flutters IC, then switch until total rep count is completed
MARY: No time
ANNOUNCEMENTS: CSAUPS, Blood drive in Massey this weekend, lots of 2nd F opportunities out there so get involved, read your newsletter.
COT: