Reverse Reverse In the Gloom

QIC: spongebob
PAX POSTED: no-see-um, spongebob, dba, fresh prince, no-ski

Spongebob on Q. 45 minutes of pain.

In the gloom the thang went something like this…

Started with a good stretch session before the leg beat down started.

  • High Knees OYO 20
  • Wind Mill/Imperial Boogie OYO 10
  • Star Jacks IC 10

Mosey around to the parking lot for 4 corners. Used the parking divider lines as guides.

  • Side 2 side hops x20 starting from the top of the line all the way down to curb side
  • Step-ups across the curb over 3 parking lot spaces
  • Reverse hops from curb side towards the top of the line
  • Crab walk across the 3 parking spaces to the starting point

Reverse for 2 rounds, legs started to burn a bit at this point.

Still at the parking lot stripes. Next up:

  • Forward Bear Crawl from top of the line all the way down to curb side
  • Step ups across the curb over 3 parking lot spaces
  • Reverse bear crawl from curb side towards the top of the line
  • Lunges across the 3 parking lot spaces to the starting point

Reverse for 2 rounds, no legs are on fire!

Mosey to the main street square.

Next up:

  • Burpees with High Knees. High Knees non stop till Q calls DROP! then Burpee back up x10
  • Hold a Plank
  • All PAX Plank next man Frog Jumps over plankers then planks himself, then next man Frog Jumps…you get the idea. 2 rounds.

Mosey back to parking lot and…

  • 40 yd Sprints x10

Back to BB courts.

Ladder pull ups (2 PAX holding ends of an actual 4ft ladder) followed by a super set to of Merkins then Carolina Dry Docks.

Time for cooldowns.

  • Cotton Pickers IC 12
  • Frankenstein Boogie OYO 10
  • American Hammers IC 10
  • Sweat Angels IC 12
  • Balls to the Sky OYO 20
  • Shoulder Taps OYO 20
  • LBC’s IC 15
  • Dying Cockroach IC 10
  • Rosalita IC 12
  • Legs to the Sky OYO 20
  • Reversed Sweat Angels (on our stomach) aka Sky Diver IC 10

COT

  • Asked that DBA has a safe trip to Niagara Falls with his family
  • Thanked for a fun Second F the night before
  • Asked that we all have a great rest of the week and be ready for Saturday beatdown with our 2.0’s in attendance
By | 2017-06-23T12:31:45+00:00 June 8th, 2017|Back Blasts|1 Comment

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One Comment

  1. no-ski 06/08/2017 at 8:50 PM - Reply

    I’m feeling my legs today…lol. Good Q Spob!

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