Backblast: So happy we’ve evolved

by backblasts, posted in Uncategorized

Date: 9/5/2023

AO: #ao_mastodon

PAX: @Captain Crunch, @BuzzKill, @Aloha, @Samsonite, @Magellan, @Sampler, @Flubber, @Falsetto, @Ankles, @Pool Boy, @Gummi Bear, @LeMond

FNGs: 2

Q: @LeMond

Total: 12

  • Warmorama: 5 mins

    • SSHs: 20

    • Windmills: 15

    • Back-stepping lunges: 10 each side

    • Arm circles: 10s

  • Pre-Thang at Cooties

    • 10 pull ups.

    • 10 assisted one-legged squats on right leg

    • 10 pull ups

    • 10 assisted one-legged squats on left leg.

  • Thang 1: animal movements in parking lo

    • Ape walks across

    • Ape walk back

    • Bunny vs Bear

      • Partners: one Pax does 5 hops; other Pax does bear crawls.

      • Switch as you cross field

    • Bunny vs Crawl Bear

  • Extra: Clock Merkins

  • Thang 2: The Hightower

    • Bible Verse: Matthew 5:9 Blessed are the peacemakers, for they will be called children of God. So – 5 Exercises – 9 reps each. 1) Burpees 2)Bodybuilders – burpee with Plank jack 3)Triple Merkin Burpees – burpee with 3 hand release merkins 4)Triple Jump Squat Burpees – burpee with 3 jump squats 5)Putting them all together – Triple Merkin Triple Jump Squat Bodybuilders – burpee with 3 hand release merkins, plank jack, and 3 jump squats

    • Sprint to top of Hoffa, then run down.

  • On Hoffa:

    • Reach and touch, 10 on each leg

    • Wall sit; Pax take turns slapping high fives

    • Flutter Kicks

  • Moleskin

    • “I cannot remember the books I’ve read any more than the meals I have eaten; even so, they have made me.” Ralph Waldo Emerson

      • I use this analogy with workouts: you might not remember a good beatdown but it helps make who you are.

    • Quote: “I’m so happy we’ve evolved.” Ankles while doing the Ape Walk.

    • Notes:

      • The path bordering the field by Hoffa is curved and Pax can get lost when doing the ape walk.