Date: 2024-02-29
AO: backblasts
Q: Dovetail
PAX: CareBear, Mac (Brandon), Wax On, Kansas City, Wreck-it Ralph
FNGs: None
COUNT: 6
Scheduled Q (Audit) took sick last night, so this workout was hastily thrown together, but Pax made it work (and laughed a lot in the process – thanks Mac!)
WARMUP:
Did it Robin style for that co-Q goodness. Q started with smurf Jacks, CareBear called for arm circles, Mac reached for his favorite Motivators, Wax On called for Copperhead Squats, Kansas City made us do more SSH, and finally Wreck-it Ralph gave us a sprint to the stop sign and back. Great job men!
THE THANG:
3 x10s
* "Poppy Squats" (poppin’ a squat). Wide legs, 4-count down, then back up, but don’t lock out the knees, so you stay in constant tension. Like copperhead squats, but faster
* Pulse Lunges in cadence
* Spiderman pushups on knee wall.
"4 by 4s"
4 to 10 to 4 by 2s
• Carolina Dry Docks
• v-ups
• Erkins
* Toe touches (single leg half squats)
10 SSH after each round
"5x5s"
Didn’t have time to do this and the last thing, but wanted to try out the partner situps, where one sits on the wall crossways, partner holds the feet down, and you go back as far as you can into empty space before the "up."
5 ROUNDS
* 5 Burpees
* 5 IC shoulder taps with feet on wall
* 10 Partner situps on the wall
Mosey to hill
Since we were short on time, we didn’t go to the hill, but just across the AO’s parking lot and across the street.
Split into 2 teams. One team is doing merkins, one team sprints to the sign and back. First team to hit 500 total (300 if teams of 3 or fewer) is the winner. Merkins stop and losing team has to do 5 burpees each. If teams are uneven, then 2 people count for 1. Everyone on a team should be doing merkins to their max (good form too).
MARY:
Outta time!
ANNOUNCEMENTS:
1st F lunch tomorrow
Vote on your favorite logo in #the-furnace
The Bluff shirts coming soon
Adopt-a-highway coming
COT:
Prayers for Kansas City’s preemie nephew. He’s doing well thankfully.
Tags: backblasts, CareBear, Mac (Brandon), Wax On, Kansas City, Wreck-it Ralph