Backblast 02/20 el rooster at el mutt.. I think we did about a thousand…..

 

With the whirlwind of activities going on in my life, it was hard for me to focus on the beatdown I was going to give the mutt on this fine 60 degree am.  So… I pulled out the ole glauc random music generator and pressed play…

notables:  none really, other than I sported some neon yellow/orange/blue/purple gel noosa tri’s that I have had for a few years.  I love those shoes.  The M hates them..

I paid no attention to what anyone wore.  I was too worried about screwing up or my wireless speaker saying ” your phone is now disconnected”

Q: Glauc

(21) digorno, buschhhhh (5 h’s), curly, backdraft, old bay, waterboy, mad cow, deuce, glenn ross, pk, bumblebee (r), tap, grinder, gepetto, tiger, zoolander, snowman, offshore (FNG), plethora, mouth, kilo

I always try to make my Q’s a complete “whole body” shin dig.. Think today did just that.

Run 4 corners of school, 5 burpees @ each corner

COP: 25 ssh (IC) , 15 cherry pickers (IC), Hamstring hold (1 minute). 10 Merkins (Single Count)  40 Shoulder Taps (single count)

“Soul on Fire”  SSH through the whole song, then a burpee on every “soul on fire” I love this “warmup”

“Sorry, not sorry”  elbow plank in verse, high plank in chorus, merkin on “sorry”…  I’m sorry, I’m not sorry.

Split into two groups:  “Sinnerman”

Group 1.  Run the school with 5 burpess @ each corner

Group 2 (Leg work)  Lunge 4 parking spaces, courtesy lunges (x 7), lunge back, mexican jumping bean squats (x7), Rinse and repeat until PAX returned.. I was in the second round of the run around the school and my legs were on fire.

I think everyone enjoyed “sinnerman”  It’s a 10 minute song..

mosey over to side parking lot..

“jump the line”  :  10 mexican jumping bean squats, run to “portico”??, 10 decline merkins, run back.  Rinse and repeat the whole song.  Think this ended up being around 4 rounds, maybe? or 15?

We had so much time and so much energy, we decided to run the school again.

Core work ; similar sequence to the O Q last week.

“Lord I need You”  : merkin row right side (1 min) , merkin row left side (1 min), finish the song with Money Mayweathers.  ( I love this song and exercise)

“Ring of Fire”  :  LBC (feet on ground ) entire song.  Big Boy sit up on “Fire”   I heard some grunting and some flatulence.  Glad it was windy.

” Beautiful Name”  A great ending.  Same sequence as past and above (sorry, no sorry) Elbow plank on verse, on chorus go to high plank and Merkin on Key words (Beautiful, powerful, woderful, Jesus)

My core was on fire.

I have no idea how many merkins/ squats/ burpess were done, but it was probably well over a thousand… even without Trump being there.

We circled up and met the newest FNG Offshore.  Gave a shout out to all those suffering or struggling.. Health, sickness, family, job.. all were there.

I am thankful for each and every one of you.

Until again, el mutt.  It was a fun ride.

Glauc OUT!