Ice Man VQ Back Blast- It was a beach

VQ – Iceman

11 HIMS like a blind squirrel finds a nut found the BEACH this morning.  We had a little sand and land fun in the gloom.  We dedicated our post to our fathers.  The great men who helped make us the great men we are today and are striving to be.

AO: the BEACH

Warmup – 10minutes

Kinetic court work:

Butt kicks, high knees. Side to side, Kareoke, armcircles.

15 Copperhead squat jump

Circle Burp-high knees, All Pax call “down” burpee

The Beatdown

Thang 1  – 10minutes

Conework- partner up, similar skill/speed

4 box cones- running, 1 merkin, reverse/repeat, 1 merkin, side to side, 1 merkin, backward, 1merkin

5 star partner chase

Partner plank, LBC,merkins-side jumps 20-15-10

Thang 2 – court work, side distance all 3 courts – 10minutes

Burpee- jog

Burpee-sprint

Burpees- broad hop

Burpees-sprint

Plank until group together

Thang 3 – 10minutes

Stadium work

Partner up

Dips and box jumps(15-10-5-10-15 or to exhaustion) switching each set

Decline merkins and LBC(15-10-5-10-15 or to exhaustion)

Thang 4 – 5minutes

Great “balls” Ring of fire – 1 large ring – bear craw clockwise – 5 merkins , reverse and repeat 4-3-2-1… grrrrrrr

Mary- 5minutes

10 LBCs

10 Boxcutters(3ct)

Partner up, throwdowns-middle,rightside,left-side10 each

COT

11 count

Taco, Swifty, Glaucoma, FNG – StanLee, Mr. Hat, Steamer, Methane, Bobross, Macethy, Iceman, Starchild

FNG – StanLee

The 6- Steamer, long story best to just google Cleveland Steamer (not on office computer!)

Lord as we reach out to you today, please wrap your arms around us and help us to be better men, better husbands, better fathers, better children, better leaders and better individuals.  Thank you for the sand under our feet even though it was a “bitch”/beach today.  In Jesus name we pray… amen

Volleyball – 8 HIMS brought some game.  3 HIMS – coffeeteria.