Backblast – 3/17 Swifty Q @ at the Posh, err… Veterans Park

3 Pax called an audible and met at Veterans Park for a no-frills beatdown.

QIC: Swifty. Pax: Abacus, Dot

YHC decided that with so few (but high quality) Pax, it was probably best if we kept things simple and spent most of our time in the parking lot where we met. So, after a quick jog/lap around the parking lot, we jumped right in.

COP:

  • SSHs
  • Imperial Walkers
  • Copperhead Squats
  • Abe Vigodas

The Thing:

  • “Fat Amy”
    • 10 Burpees
    • 50 Squats
    • 10 Burpees
    • 40 Big Boy Sit-ups
    • 10 Burpees
    • 30 Lunges (15 each leg)
    • 10 Burpees
    • 20 Merkins (in lieu of kettle bell swings)
    • 10 Burpees
    • 10x Bear Crawl (5x across and back the width of the parking lot)
    • 10 Burpees
    • 20 Merkins
    • 10 Burpees
    • 30 Lunges
    • 10 Burpees
    • 40 Big Boy Sit-ups
    • 10 Burpees
    • 50 Squats
    • 10 Burpees
  • Because of the strength of the other two HIMs who showed up, we completed “Fat Amy” (if you kept count, that’s 100 burpees total) in right at 30 minutes (Woof!). To recover, we decided to go for an “exploratory” run up the big hill to the main portion of the park (near the church). We did a lap up to the park and back down to the initial parking lot for some Mary and stretching.
  • Mary:
    • Reverse Mountain Climbers
    • Gas Pumpers
    • Flutter Kicks
    • Criss-Cross Flutters (Abacus dubbed these “Rosalita’s Sister”)
    • Plank Sequence (legs/knees never touching the ground)
      • Forearm plank (15 secs.)
      • Right Side Plank (15 secs.)
      • Left Side Plank (15 secs.)
      • Forearm plank (15 secs.)
    • “Sphinx” Plank (1 min.)
  • Stretch (full body)

COT/BOM: An announcement was made about F3 Dads next week, and intentions were shared for Abacus and his family (particularly his M), and for motivation for YHC as I finish school.

As always, I’m honored to be able to lead such dedicated HIMs in a WO. I’m thankful for others who help me to #getbetter.

– Swifty

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s