Backblast: Black Diamond – Murder Bunny 5 Alive
Date: Tuesday, 5/16/23
AO: #ao_mastodon
PAX: @Shiplap @T-bone @Tortuga @DQ @Panhandle @Pool Boy @LouGee @Beaker @Jolly @8-Track @Crack
FNGs: 0
Q: @Jolly
Total: 11
WoR: Shoulder and triceps stretches, Arm Circles, Michael Phelps, Picking Daisies, 5 Min EMOM – 35 SSH/8 Burpees
The Thang: 5 Alive (Start with 1 rep of first exercise than add a rep at each light pole until you reach 5 reps. Then add another exercise: 5 reps 1st exercise + 1 rep 2nd exercise continuing until 5 reps of each of the 5 exercises)
1st 5 – Triceps Extensions – Murder bunny between light posts
2nd 5 – Coupon big boy situps with an overhead press at the top – Rifle carry between light posts (turns out the light posts are a little too far apart to murder bunny the whole way)
After 2nd 5 run a lap around the short loop
3rd 5 – Thrusters – Coupon Lunges between light posts
After 3rd 5 run another lap around the short loop
4th 5 – 1 Arm Rows (2 is 1) – 10 Murder bunnies followed by rifle carry between light posts
Last 5 – Blockees
We did not have time to complete the last 5 so we moseyed back to the flag and did 5 blockees.
Moleskin: I repeated my tried and true moleskin that your kids grow up really fast so enjoy every minute you have with them!
@LeMond then provided a real moleskin which you can find in his backblast but to summarize: “you can’t stop the waves but you can surf on them”.
F3 Wheaton 