Sweating out before the Rooster

QIC: DBA
PAX POSTED: No-Ski, Haka, Dillio, Sparkey, Notorious NYC, Bada Bing (Guest from Jacksonville), DBA

5:30 AM and we started to rock and roll with a quick disclaimer.

WARM UP:
SSH – 20
Baby Arm Circle – 20
Wind Mills – 20
Cotton Picker – 20
Plank Jack – 20
Mountain Climber – 20

Mosey to the round about –

Squats Frankenstein in Cadence – 20

ATMs Round 1:
15 Alternating Shoulder Touches In Cadence (4-count)
10 Tempo Merkins (down on the 1-2-3, up on 4)
10 fast Merkins (In Cadence)

1/2 way step up on the curb

Squats Frankenstein in Cadence – 20

ATMs Round 2:
15 Alternating Shoulder Touches In Cadence (4-count)
10 Tempo Merkins (down on the 1-2-3, up on 4)
10 Fast Merkins.

Bear Crawl Inch Worm to the Intersection of Silver Grass at LLR:
PAX lined up head to to feet in plank position (Merkins). The man in the back of the line bear crawls to front of the line

Sprint to the Corner of Sunlake Blvd and Long Lake Ranch Blvd.

BLIMPS:
5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats.

Sprint to 3rd Pole (Monkey humpers to wait for pax finishing the BLIMPS)

BLIMPS:
5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats.

Sprint to next 3rd Pole (Monkey Humpers to wait for pax finishing the BLIMPS)

Big Boy Sit-up-Ups: 100 ONY

Bataan Death March back to the BB Court: Indian run and the last person drops and does 5 Burpees, while the rest of the Pax mosey

American Hammers: 20 in Cadence
Sweat Angels: 15 in Cadence
Crunchy Frog: 10 OYO

Jumping SQuats: 10 OYO
Baby Hurley: 10 in Cadence

By |2018-01-11T10:47:36+00:00January 11th, 2018|Back Blasts|0 Comments

About the Author:

Leave a Reply

Skip to toolbar