6/5 Backblast: Black Ops at Rough River

CONDITIONS: perfect.

PAX: Da Vinci (FNG), My Pleasure (2.0), Red Card (2.0), Ashley, Scratch-N-Dent (Q)

To keep this Rough River Black Op rough, I decided to make use of the natural terrain and some special features. My in-laws’ lake house is near an abandoned boat launch ramp. It is seriously steep. Steep enough that it is built with narrow-gauge railroad tracks and at the top is a decrepit boathouse with a giant winch to pull boats out of the water. The ramp is probably about 40 yards from the water line to the boat house, with a handy clearing to one side at the top. I wanted to find a way to make use of that hill! What better way than that classic crowd pleaser, a BLIMPS workout? Something for everyone here.

I welcomed everyone and gave the standard disclaimer.

We moseyed over the dock (about 1/4 mile)

Warmed up with 30x Forward Arm Circles IC, 30x Backward Arm Circles IC, 30x Abe Vigodas, Down Dog/Cobra stretch, 30x SSH.

THANG: Boat Ramp BLIMPS Ladder
We did each of the following exercises on the dock, ran up the boat ramp, and did the exercise again. Ran down the boat ramp, and did LBCs to wait for the six.

5 Burpees

  • 10 Lunges (each leg)
  • 15 4-count Imperial Walkers
  • 20 Merkins
  • 25 4-Count Plank Jacks
  • 30 Squats
  • 25 Plank Jacks
  • 20 Merkins
  • 15 4-count Imperial Walkers
  • 10 Lunges (each leg)
  • 5 Burpees

MARY:

  • 60sec Plank
  • 30x 4-count Freddie Mercury
  • Some other stuff I don’t remember

COUNT-A-RAMA and NAME-A-RAME. Welcomed an FNG, Da Vinci!

Good times on the lake.

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 )

w

Connecting to %s