Tank Top Inspiration

QIC: HAKA
PAX POSTED: NEEDLES, NO-SKI, DBA, DILLIO, NOTORIOUSNYC, CASTRO

Slightly brisk but perfect morning for a @Haka beatdown! @WesQ even showed in his sweet bro tank top. We all got a little excited, or maybe it was just me.

Warmup:

20 SSH IC

20 GROINERS X 20

20 CRAB CAKES IC

5 @NO-SKI BURPEES (ONE-LEGGED)

5 @HAKA BURPEES (OTHER LEG)

The Thang:

4 rounds of the following:

Wide Merkin x 12 IC (24)

Reverse Lung x 12 IC

Sweat Angels x 12 IC

Run around the dog park and tennis courts.

At the tennis courts:

Burp and Groin: Ascending Groiners 1-10 after the merkin part of the burpee. We went up t0 10 then descended down to 1.

This was a hit. @notoriousnyc expressed to me on friday that he was sore from all the burpees lately =)

Coupon Shuttle Run: A coupon is placed at each end of the basketball court for each group. We split in 2 groups, the young studs and the old farts. First PAX from each Group does the shuttle run by picking up the coupon at the end of their line, returns it to start line, then picks up the second coupon, then returns it to the other end, then runs back to start. Remaining PAX are meanwhile in plank position awaiting their turn. After PAX completes the shuttle run, he falls in line to perform the following:

Round 1: 10 Burpees, then falls in line in plank awaiting next shuttle run

Round 2: 10 Big Boy Situps, then falls in line in plank awaiting next shuttle run

Round 3: 10 Burpees, then falls in line in plank awaiting next shuttle run

Round 4: 10 Big Boy Situps, then falls in line in plank awaiting next shuttle run

Round 5: 10 Burpees, then falls in line in plank awaiting next shuttle run

Round 6: 10 Big Boy Situps, then falls in line in plank until all PAX complete

DBA was on point today holding his old fart companions accountable! Great job @DBA.

The studs did extra credit, making it to 9 rounds then did some flutter kicks and leg raises. We were getting bored waiting for the old crotchety men to finish.

YHC had an idea to do some exercises utilizing the fence…group felt it wasn’t a good idea, probably didn’t want the HOA on our case. Probably a good choice…so we proceeded.

Still pretty gassed we then did some Burp and Merks: Just like the Burp and Groins earlier, Ascending Merkins 1-10 at the merkin part of the burpee. We went up t0 10 then descended down to 1.

3 min left was just enough time for a good ole Bruce Lee.

Done.

Men did awesome today! Great time.

COT:

Very thankful that us like minded men are able to do this in the am. We all have a safe place to share whats on our minds.

Moleskin:

I want to know if anyone is interested in the Spring Challenge. If you don’t know what I’m talking about, read the newsletter. Please let me know. Also, what CSAUP s are you interested in? I’m committed to the June 1 GORUCK. If interested, let me know. I believe No-ski and No-see-um are as well.

 

 

By |2018-03-10T15:17:03+00:00March 10th, 2018|Back Blasts|0 Comments

About the Author:

Leave a Reply

Skip to toolbar