Back Blast 7/22: The Max

This was going to be my last workout at Bayside for a while. Work travel and vacation will make these next three weeks pretty hectic for me. I wanted to leave the HIMs with a solid performance before my long hiatus. I hope they enjoyed it as much as I did!

PAX:

Banana Bread (Q)
Glaucoma
Gilly
Thumbtack
Shuttlecock (R)
Charolais (R)
Fanny Pack (R)
Sparky
Mr. Bubbles
Ferdinand (FNG)

COP:

SSH (IC) x30
Abe Vigoda (IC) x15
Plank stretching
Merkins (IC, single count) x20
Plank waterfall (10 sec count by each PAX)

Thang 1: Partner Work

-Partner 1 begins lunging w/ coupon
-Partner 2 completes 5 BOYOs, 10 Merkins, 20 LBCs
-Once completed partner 2 runs to partner 1 and takes coupon
Switch
-role reversals
-rinse and repeat for 200 yds (down and back on Bayside parking lot)

Thang 2: Addition by Addition

– Pax circled up
– First person picks exercise and all pax complete 5 reps of that exercise (10 if Mary exercise)
– next person picks new exercise and all PAX complete 5 reps of that exercise + 5 reps of all previous exercises
– continue around circle until all PAX pick an exercise

Exercises chosen:
Jump squats
Flutter kicks
Big boy sit ups
Air squats
Ski abs
Merkins
Spider-Man squats
Shoulder taps
BOYOs
Surfees

Thang 3: Partner Work

Partners completed 4 sets of 30 LBCs while the other partner repped out as many dips as possible

Thang 4: Reserve Capacity

Indian run
-Single pass
-Merkins x25
-Single pass
-Air squats x50
-Single pass
-SSH x100

Mosey back to the flag for closing ceremonies: count-o-Rama,name-o-Rama, announcements, and intentions

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