Backblast! Hard Core
- When
- Saturday, April 13, 2024
- AO
- The Yard
- PAX
- 7 Bitcoin, HarryCarry, Headspin, JCruise, Liberty Bibberty, Ruby Slippers, Tater-Russell Peeler
WARMUP: Disclaimed the group and we started to Mosey around the COT parking lot. While moseying we did some buttkickers, high knees, & karaoke. Made it to the 1/8 mile track area and circled up. Performed SSHx7inCadence, 1 burpee oyo, WindMillsx7inCadence, 2 burpees oyo, CherryPickersx7inCadence, 3 burpees oyo, HillbillyWalkersx7inCadence, 4 burpees oyo, & ImperialWalkersx7inCadence. Group was ready to roll.
THE THANG:
AB BOP:
100 - LBCs
90 - Flutters
80 - Freddy Ms
70 - American Hs
60 - Mountain Climbers
50 - Reverse Crunches
40 - BigBoySitups
30 - Straight Lower Leg Lifts
20 - V-Ups
1 minute plank
Starting at the top of the list PAX were asked to take a lap around the 1/8mile track after completing the 1st exercise. While running the lap PAX started with 1 burpee and then half way around completed 1 burpee. Burpee counts increased by 1 for every lap. 10 Exercises = 520 total reps, 10 laps = 110 total burpees. Add in the warmup mosey and we covered 1.5miles.
MARY: No time
ANNOUNCEMENTS: AMRAP for Autism, Mike Doty Memorial Run, 427 burpees on 4/27, Rock Hill 10yr Anniversary, Trash Pick Up o 4/27, Jaegar on 5/11.
COT: Show to know.