Backblast! Beaker’s (least) favorite things

by backblasts, posted in Uncategorized

DATE: 2024-10-22
AO: #ao_dark_room
Q: @Beaker
PAX: @Banks @Framed @Lakers @Manhole @Toto
FNGs: None
COUNT: 6

WOR: 20 SSHs ic, 10 windmills ic, 10 forward arm circles ic, 10 reverse arm circles ic

Thang 1: EMOM pyramid
Using a 1 minute EMOM timer, PAX completed 5 thrusters, 5 standing skull crushers, 5 bent over rows, 5 curls. When the timer went off, PAX increased the rep count to 6 for each exercise and repeated the sets. This pattern continued up to 10. After 10, PAX completed 9 reps of each exercise. This continued down to 5.PAX did some light yoga. Corpse pose to wind removing pose to corpse pose to wind removing pose to corpse pose. From copse pose, bring feet up to your butt, cross your right leg over your left, resting your right ankle infront of your left knee. Grab your left leg and pull to your chest, back to corpse pose, and then repeat with the left side.

Thang 2: Another EMOM timer is set, this time for 8 minutes. Each minute PAX sprinted, AYG 40 yds, moseyed back to the starting line and waited for the timer to repeat.PAX did some light more yoga. PAX stood in mountain pose, then mountain pose with arms extended up, fold down and touch the ground, up to table, down to ground, up to table, down to ground. Step right leg back into runners stretch. Step left leg back into plank. Step right leg up into runners stretch. Step left leg up and stand into a folded over pose. Up to mountain with arms extended upward.

Thang 3: A circuit with 6 stations. One PAX begins at each station.
Station 1 – Drag the 200# sandbag 20 yds, around a tree, and back
Station 2 – Hold a flexed arm hang
Station 3 – Hold a wall sit
Station 4 – Battle ropes
Station 5 – Hold canoe
Station 6 – Hold plankPAX rotated up a number (and 6 goes to 1) after the PAX at station 1 completes their sandbag drag.

COT: @Manhole‘s family, @Toto‘s car, injuries

Moleskine: Try new things. Learning means not being good at things and failing at them. Learn to fail at unimportant things so you are able to weather failure and adversity in things that matter.