Backblast: The ABC’s REDUX, 1/21/23, AO Mastodon

by F3 Crack


PAX: bumble, Captain Crunch, Crack, Hancock, Pink Drink, Short Circuit, Stock boy
FNGs: 0
Q: Crack
Count: 7

Warm-o-Rama: Motivators (7), Abe Vigodas (10), Tappy Taps (10), Bat Wings (10). At this point several of the PAX wondered if I was repeating Noodles’ workout from Thursday… Willy Mays Hayes (10)

Mosey w/ coupons to Hoffa
The Thang: The ABC’s

  1. Alligator Merkins
  2. Broad Jump Burpees
  3. Colt 45 – coupon curls, lower half, upper half, full
  4. Derkins – 10
  5. El Capitan – Deep lunges up Hoffa, touching hands to ground
  6. Foxholes at top of Hoffa – 10 (sit up, roll to merkin, flapjack)
    Mosey back down to Coupons
  7. Grave diggers – 10
  8. Hand-release merkins – 10
  9. Inch-worm bear crawl
  10. Jackhammers – 2 is 1 – 10
  11. Knerkins – Chuck Norris merkins – 10
  12. LBCs – 50
  13. Murder Bunnies – 25yds
  14. No Surrenders – 20
  15. Outlaws – leg circles – 10
  16. Plank Jack’s – 20
  17. Quiet – silent low plank 30 sec.
  18. Ranger Merkins – 20
  19. Star Jumps – 20
  20. Thrusters – 20
  21. Upright Rows – 20
  22. V-Up Roll Ups – 10
  23. Windshield Wipers – 10
  24. X-Cross Sit Ups – 2 is 1 – 10
  25. Yul Brynners – Carolina Dry Dock, Wide Merkin, Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Knerkins – 5!
  26. Zombie Crawl up Hoffa

Mary: American Hammers IC – 10, Flutter Kicks IC – 20, Crunchy Frog IC – 10


COT


Coffeeteria: Good conversation about sports, bikes, and life at Tredwell Coffee