Backblast! EMOM
- When
- Monday, October 6, 2025
- AO
- The Armory
- Q
- Grout
- PAX
- 13 Grout, backdraft, Boogie Nights, Cake Boss, Cheddah, Farmers Only, Homegrown, Kermit, Masterpiece, Plinko, Poppins, Rolloff, Stang
WARMUP: 20 SSH, 15 Imperial Walkers, 10 Hillbilly Walkers, 10 Cherry Pickers
THE THANG:
Three 5-minute EMOMs. At conclusion of each 5-minute round, run a lap around parking lot.
Round 1 (5mins):
5 Squats w/bell
10 Merkins
15 Curls w/bell
--Around the parking lot--
Round 2 (5mins):
5 Man Makers
10 Deadlifts w/bell
15 OH Press w/bell
--Around the parking lot--
Round 3 (5mins):
5 Bonnie Blairs
10 OH Tricep Extension w/bell
15 Calf raises w/bell
--Around the parking lot--
Form 2 single-file lines. Station 1 is pacer. When complete, everyone rotates up one slot. 1 goes to 9.
Station 1: run to end of lot (1 burpee)
Station 2: Coupon Swings
Station 3: Squats
Station 4: Mountain Climbers
Station 5: Man makers
Station 6: Coupon Curl
Station 7: Side Straddle Hop
Station 8: OH Press
Station 9: Mountain Climber
MARY: none
ANNOUNCEMENTS: Golf Tournament, Pints & Padres
COT: DD’s M, Backdraft’s Grandmother (100 BDAY), Boogie’s (14 year old BDAY)