Back-Blast 5/19/18 The Hurt at The Mutt

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(not pictured Digiorno & Wham-O)

In preparation for this Q I went through a lot of the Back Blasts for The Mutt to see what kind of WOs were being done. Since we don’t have coupons on the regular at The Posh I really wanted to use them, but in a way different than normal. I was glad to see (11) PAX & (1) FNG show up.

  1. Bear – (FNG)
  2. Deuce
  3. Digiorno
  4. Gypsy
  5. Huggies
  6. Iceman
  7. McAfee
  8. Nino (Q)
  9. Tureen
  10. Wham-O
  11. Whiff
  12. Zoolander

I gave the disclaimer that I am not a professional so modify as needed & we were off. We started off with a mosey around the school down to grab some coupons. Each HIM grabbed their desired piece & we went back up to the parking lot placing the coupons along the base line of the back parking lot. 

COP

(20) Grass Grabbers IC

(20) SSH IC

(20) Imperial Walkers IC

Thang 1 – 3 Reps of Multi-ROM (Range of Motion) Tabata

1. Coupon Curls

  • Top half of exercise, 20 seconds
  • Bottom half of exercise, 20 seconds
  • Full exercise, 20 seconds
  • Recovery, 10 seconds

2. Coupon Squats

  • Bottom half of exercise, 40 seconds
  • Top half of exercise, 40 seconds
  • Full exercise, 40 seconds
  • Recovery, 10 seconds

3. Coupon T Rows

  • Top half of exercise, 20 seconds
  • Bottom half of exercise, 20 seconds
  • Full exercise, 20 seconds
  • Recovery, 10 seconds

4. Coupon Sumo Deadlift

  • Bottom half of exercise, 40 seconds
  • Top half of exercise, 40 seconds
  • Full exercise, 40 seconds
  • Recovery, 10 seconds

5. Suicide

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Thang 2 – HIIT for the Cycle 

SINGLE

  • ALL PAX line up holding high plank.
  • PAX 1 does 5 Merkins, sprints to 1st base, & moseys back to Home to end of line to resume holding high plank. 
  • When PAX 1 gets up from 5th Merkin PAX 2 begins 5 Merkins (recess to last PAX completes).

DOUBLE

  • ALL PAX line up doing forward lunges.
  • PAX 1 does 10 Merkins, sprints to 2nd base, & moseys back to Home to the end of line to resume forward lunges.
  • When PAX 1 gets up from 10th Merkin PAX 2 begins 10 Merkins (recess to last PAX completes).

TRIPLE

  • ALL PAX line up doing plank rotations.
  • PAX 1 does 15 Merkins, sprints to 3rd base, & moseys back to Home to the end of line to resume plank rotations.
  • When PAX 1 gets up from 15th Merkin PAX 2 begins 15 Merkins (recess to last PAX completes).

INSIDE THE PARK

  • ALL PAX line up doing body squats.
  • PAX 1 does 20 Merkins, sprints all the way around the bases to Home to resume body squats.
  • When PAX 1 gets up from 20th Merkin PAX 2 begins 20 Merkins (recess to last PAX completes).

Upon completion we took the coupons back, moseyed back up to the parking lot, & circled up for some Mary work. 

Mary Work

(20) Windshield Wipers

(15) Flutter Kicks IC

(15) Scissors IC

(20) J-Lows

(20) Peter Parkers

By this point I was exhausted & it was 8:00 AM. We walked over to the flags for COT to go over any announcements & intentions.

This was my first time posting at The Mutt, but it won’t be my last. Besides, some day I might have to go to bring the Ghost Flag back to The Posh.

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(not pictured McAfee & Bear)

Nino

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