Into The Fog

QIC: Apnea
PAX POSTED: Apnea, Endo, Vanellope, DBA

Four PAX posted for the beatdown on this foggy morning. Quick disclaimer was given and we were off. Mosey around the dog park and tennis court and back to the basketball court for a quick warmup. All exercises were done IC:

SSH X 10

Baby Arm Circles Forward X 10

Baby Arm Circles Reverse X 10

Frankensteins X 12

Windmills X 10

Mountain Climbers X 10

Mosey to the Field of Pain where YHC had two rows of 12 cones each with one tennis ball at mid field. All PAX started at the edge of the field on the pool side, one PAX had to run to midfield and pick up one ball from the row of cones closest to the starting side and run back while the other PAX held plank.

Once running PAX returned, all PAX on team had to perform the exercises and number of reps written on the ball. Once the exercise was completed (and not before) the next PAX on team ran while other PAX held plank. Previous exercise had to be completed before next PAX ran to the next cone. The exercises performed on the side we were on were as follows (but not in this order):

 

  1. 25 Merkins
  2. 10 Pullups (on playground) + 10 Merkins
  3. Wall sits with 30 air presses (by picnic tables) + 20 Squats
  4. Balls to the Wall for 45 seconds (by picnic tables)
  5. 50 Dips
  6. 1 Mucho Chesto
  7. 10 Lunges + 10 Bobby Hurleys + 10 Squats
  8. 10 Dive Bomber Merkins
  9. Lap around the Long Lake (Wait for the 6 at start of bridge in plank)
  10. 20 Freddie Mercuries + 20 Dying Cockroaches
  11. 50 LBCs
  12. 20 Flutter Kicks + 20 American Hammers

 

Completed the first twelve exercises with 20 minutes left so we cleaned up the other side’s exercises but started on the picnic table side. The second set of exercises were:

 

  1. 25 Merkins
  2. 10 Dive Bomber Merkins
  3. Balls to the Wall for 45 seconds (by picnic tables)
  4. 1 Mucho Chesto
  5. 50 Dips
  6. 20 Flutter Kicks + 20 American Hammers
  7. 10 Pullups (on playground) + 10 Merkins
  8. 20 Freddie Mercuries + 20 Leg Lifts
  9. Wall sits with 30 air presses (by picnic tables) + 20 Split Jacks
  10. 50 LBCs
  11. 10 Lunges + 10 Bobby Hurleys + 10 Squats
  12. Lap around the Long Lake (Wait for the 6 at start of bridge in plank)

 

The lap around the lake was picked with less than 10 minutes left so it was skipped in favor of finishing the rest of the exercises. Finished at 1 minute over. Quick cleanup by all PAX to get in some bonus running on the Field of Pain and then back to the court for COT. About 3 miles in total running today.

 

Great workout by all PAX

 

COT

 

Prayers for Endo’s M’s father and family

Prayers for Haka, No-ski, No-See-Um, and Grouper as they take on the 50-mile Star Course

Prayers for all those not in attendance and those that may be going through tough times

By |2018-11-10T18:51:06+00:00November 10th, 2018|Back Blasts|0 Comments

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