Backblast: Zoo Crew

by backblasts, posted in Uncategorized

Backblast: Zoo Crew

Date: 06/18/2024

AO: #ao_dark_room

PAX: @Framed, @Frank, @Manhole, @LeMond

FNGs: 0

Q: @LeMond

Total: 4

  • Warmorama: 5 mins

    • Motivators from 7

    • Monkey Humpers

    • Side Leg Raises

    • Bat wings

  • Pre-thang 1:

    • Hang from bar, partner does 20 BBs

    • Body weight support from from blocks; partner does 10 burpees.

    • 10 incline merkins on ledge, walking hands over in four steps, left to right and back.

    • 10 decline merkins on ledge, walking hands over in four steps, left to right and back.

  • Pre-thang 2:

    • Frustration: 4-ct run and push against chain-link fence.

  • Four corners on basketball court

    • 25 Jungle Boy Squats

    • 25 Crunchy Frog

    • 25 Scorpion Merkins

    • 25 Bronco or Donkey Kicks

    • Movement: bear crawl, crawl bear.

  • Second round

    • 1,2,3,4 Kraken burpees: burpee with 3 hand-release merkins

    • Movement: ape walk, bunny hop

  • Third round:

    • 10 V-ups at each corner.

    • Movement: duck walks

  • Mary:

    • Crab rollovers: raise R foot, L hand, roll to R

    • Lizard dance

    • Penguins

    • Flutter kicks

    • American Hammers

  • Moleskin: “Do not think of knocking out another person’s brains because he differs in opinion from you. It would be as rational to knock yourself on the head because you differ from yourself ten years ago.” – Horace Mann