Copied directly from BB:
BACKBLAST 8/14/2023
AO: The Armory
PAX (10): @Eva, @Golden, @Tommy John, @Grinder, @Number 5, @Soprano, Heist DR Richmond VA, @Sparky (Proud Papa), @Olaf FNG, @Pappy QIC
Humid morning but cooler weather coming. Rain held off for a great Beatdown focused on legs.
Warmarama
12IC Abe Vigodas (aka Don Quijotes)
12IC Willie May Hayes
15IC Grass grabbers (aka Cherry Pickers)
15IC Imperial walkers
The Thang – We circle up mid field with our coupons and Moseyed a lap to get blood flowing. It was leg day, so did circuit sets as follows:
Circuit 1
20IC Copperhead squats with coupons
Overhead carry coupons to bleacher stairs
10IC Single leg coupon calf raises
Flapjack and we did opposite leg
Went back to mid field and repeated for total of 3 sets.
Cinderblock was not allowed to touch ground or else 5 burpees – No burpees were done!
Mosey a lap
Circuit 2
10-15CC Pillow humpers on pole vault pit mat. Partner A lays face down on mat with legs hanging off knees down. Partner B pushes on legs providing resistance as Partner A does leg curls. Swap Partners and repeat.
20IC Cinderblock hip thrusters
We repeated this round for 3 sets.
We were 5 and 5 on two sideline benches. The little guys did the thrusters without their coupons so they had a penalty at the end of 10 burpees.
We ended with 5 min ab routine doing the following 30 seconds AMRAP:
Ankle taps
Reach thrus
Left elbow to right knee
Right elbow to left knee
Leg lifts
Scissor kicks
Right hand to left toe
Left hand to tight toe
BBSU
Superman
Announcements
TAPS: Thankful baby Roadie arrived and all are doing well. For more babies among our PAX families.
AISISOMSA
1-2-3-F3
@Dumbbell – Sorry that I forgot to take a pic.
