Backblast: The Sequel to BoPeep’s Black Diamond
Date: 10/11/2023
AO: #ao_tar_pit
PAX: @8-Track, @Panhandle, @Shiplap, @T-bone, @Tortuga, @Jolly, @Bo-Peep, @Captain Caveman, @Banks, @Ankles, @Samsonite, @Big Mac, @Spit Valve
FNGs: 0
Q: @Jolly
Total: 13
Conditions:
Perfect fall morning.
WOR:
Side straddle hops
Abe Vigodas
T-bone Burpees
OYO Stretches
Thang 1
Set up
4 cones set roughly 40-50′ apart in a square one cone in the middle.
4 stations
- Squats with a curl (Squirrels) x 20
- One Arm Rows x 20 each arm
- Big Boys with Coupon x 20
- Calf Raises with Coupon x 40
In between each station you return to center with the MOT being lunges and complete 5 American Hammers with coupon
Thang 2
After completing the first round PAX broad jump burpee’d around the square —at each corner PAX completed 5 Mucho Leggo.
While completing Thangs 1 and 2 we had a 5min EMOM. Every five minutes PAX stopped what they were doing and had 1 minute to complete 35 SSH and 8 Burpees.
Rinse and repeat for about 30-35 minutes
Cool down:
1 min squat hold
1 min plank
COT:
Moleskin—James 1-19: “My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry
F3 Wheaton 