Backblast: EMOMent

by backblasts, posted in Uncategorized

Backblast: EMOMent

Date: 4/23/2024

AO: #ao_tar_pit

PAX: @DQ, @Panhandle, @Tortuga, @Jolly, @LeMond

FNGs: 0

Q: @LeMond

Total: 5

  • Warmorama: 5 mins

    • Goofballs: 25 aggressive

    • Tappy Taps

    • Mountain climbers: 25 aggressive

    • 20 SSHs

    • Bat wings

  • Dan Taylor: with goblet squats and weighted rotating lunges

    • Credit to Crack on this innovation

    • 1 to 8 squats, 4 to 32 lunges

  • Back at the track:

    • The Dab: 8 blockees per minute for 5 minutes, run 1/4 mile

    • 40 Coupon thrusters, Pax taking turns doing ten or holding plank

    • Run ¼ mile

  • At base of ramp:

    • Partner up for 40 coupon thrusters.

    • Pax take turns with one half doing ten at a time, the other half holding plank.

  • At the spa: do one exercise Every Minute on the Minute, for 10 minutes.

    • 10 Burpees

    • 20 Prisoner Squats

    • 20 Merkins

    • 25 Curls

    • 20 Leg Raises

    • 10 Burpees

    • 20 Overhead Press

    • 25 Jump Lunges, 1 is 1.

    • 20 Bent Over Rows

    • 25 Dips

    • Each Pax owes 5 Kraken Burpees: burpee with 3 hand-release merkins

  • Recovery mosey down the stairs.

    • Bernie Sanders up the ramp

  • Repeat EMOM exercises from above but only completed 8 rounds.

  • Moleskin:

    • Only aim to do your duty, and mankind will give you credit where you fail. Thomas Jefferson