Backblast! The Bodyweight Battalion
- When
- Tuesday, October 7, 2025
- AO
- Dawn Patrol
- Q
- Sofrito
- PAX
- 6 Sofrito, Assassin, Casey Kasem, Minuteman, Spike, The Pirate
Disclaimer Shared
WARMUP:
All reps of 10
Wind Mills
Moroccan Night Clubs
Imperial Walkers
Hillbilly Walkers
Cherry :cherries: :pineapple: Pickers
Jog to the top of hill and meet (Non-Jogging) Q at the stage
THE THANG:
3 Mini Circuits Workout 3 Rounds at Each
First Circuit- Upper Body Control
- Incline Merkins (Push-Ups) 15Reps
- Glute Bridges 30 Sec Hold
- Plank Shoulder Taps 20 Reps
- Carolina Dry Docks 10 Reps
- Rest. Rinse and repeat for a total of 3 Rounds
Second Circuit- Core & Stability
- Forearm Plank Hold - 30 Seconds
- Dead :skull_and_crossbones: Bugs :bug:- 10 Reps each Side
- Side Plank - 20 Seconds per side
- Slow Mountain Climbers- 20 Total
- Rest. Rinse and repeat for a total of 3 Rounds
Third Circuit- Lower Body Strength
- Low Slow Squats - 15 Reps
- Reverse Lunges - 10 Per Leg
- Glute Bridges- 15 Reps
- Wall Sits - 30 Secs
- Rest. Rinse and repeat for a total of 3 Rounds
Finisher - Finish Together
- Low slow squats - 10
- Merkins - 10
- LBCs - 10
- 20 Second Plank Hold
MARY: Stretch and Cooldown
ANNOUNCEMENTS: Leaders on the Link, Bourbon :tumbler_glass: & BBQ :meat_on_bone:, Read newsletter
COT: Always stay with COT