Back-Blast 4/30/18 The Incubator at The Posh

It’s Monday of Derby week & tomorrow is May 1st so needless to say I was surprised to wake up this morning to a brisk 37 degrees. Despite the cool conditions (12) PAX showed up this morning to get their week started off with a full body beating.

PAX

  1. Bob Ross
  2. Double Down (RESPECT)
  3. Forced Close
  4. Glauc
  5. Gypsy
  6. Huggies
  7. McAfee
  8. Mr. Hat
  9. Nino
  10. Storm Trooper
  11. Tool Time
  12. Wiff

Each HIM grabbed a Coupon & moseyed over to the 1st Location.

COP

In Cadence

  • (20) Side Straddle Hop
  • (20) Imperial Walkers
  • (20) Grass Grabbers

Thang 1 – 3 Rounds

Tabata with the following (4) exercises:

  1. Coupon Swings
  2. Changing-Grip Merkin
    * (1 close grip, 1 regular grip, & 1 wide grip…come back & repeat)
  3. Coupon Curls
  4. Spider-Man Merkins

Mosey to 2nd Location

Thang 2 – 3 Rounds

We partnered up to do the following:

Round 1:

HIM 1

  • (10) Frog Hops to Point 1
  • Bear Crawl 20 yards to Point 2
  • Bernie Sanders back to starting point

HIM 2

  • Forward Lunges until other HIM returns
  • Alternate

Round 2:

HIM 1

  • (10) Frog Hops to Point 1
  • Bear Crawl 20 yards to Point 2
  • Bernie Sanders back to starting point

HIM 2

  • Squats until other HIM returns
  • Alternate

Round 3:

HIM 1

  • (10) Frog Hops to Point 1
  • Bear Crawl 20 yards to Point 2
  • Bernie Sanders back to starting point

HIM 2

  • Reverse Lunges until other HIM returns
  • Alternate

Mosey back to 1st Location to pick-up Coupons & then mosey back to starting point for some Mary work.

Mary Work

Round 1
HIM 1 does Coupon Shoulder Presses while HIM 2 is on their six holding HIM 1’s legs for support to do:

  • (10) Leg Raises straight up-down
  • (10) Leg Raises to the left
  • (10) Leg Raises to the right
  • Alternate

Round 2
HIM 1 does Coupon Rows while HIM 2 is on their six holding HIM 1’s legs for support to do:

  • (20) Windshield Wipers
  • (20) Raised Leg Circles
  • Alternate

Round 3
All PAX in cadence

  • (20) Flutter Kicks
  • (20) Scissors
  • (20) J-Lows
  • (20) Peter Parkers

Round 4

  • (10) Flutter Kicks
  • (10) Scissors
  • (10) J-Lows
  • (10) Peter Parkers

 

COT

Announcements:

  • Double Down reminded us of the Make-A-Wish walk/Ruck on Saturday 5/19/18 at Kentucky Kingdom starting at 10:00 AM.
  • I reinforced next Saturday 5/12 is the first planned WO in Lexington. To help get Lexington up & going it’d be outstanding if each AO can have at least (1) car full of PAX to go for support.

I’m out until next time.

200

Nino

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