Backblast: A Melange of Movements

by backblasts, posted in Uncategorized

Backblast: A Melange of Movements

Date: 2/12/2024

AO: #ao_mastodon

PAX: @Stock boy, @TBTF, @Samsonite, @SAGA, @Sparrow, @Mr Roboto, @Mad Cow, @Linc, @LeMond

FNGs: 2

Q: @LeMond

Total: 11

  • Warmorama: 5 mins

    • Goofballs

    • Mountain climbers: 25 aggressive

    • In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice.

    • 10 Absolutions

    • Bat wings

  • Pre-Thang at start of path

    • 10 partner burpees, slapping high fives on jump.

  • 5 Alive on path (credit to Panhandle)

    • First Set: Lungren merkins on path: should take 7 light poles.

    • Second Set: 10 reps of squats, star-jumps, bonnie blairs, sumo squats, and lunges

  • At Hoffa:

    • Flat tire up to top: switch after 4 merkins.

    • Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. Continue this 1:4 progression until each partner gets to 40:10, switching partners as needed.

    • Failure to launch, man rise up Hoffa.

  • On top of Hoffa

    • Leg lifts

    • Old Faithful

    • Crab Rollovers: raise R foot, L hand, flip over to your R.

    • 100 groiners split among the Pax in a circle

2 FNGS introduced: P-Trap and Sesame! Welcome!
Philippians 4:6: “Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God.”