Backblast 08/13 – St. Matthews Fire BO

Sorry, I forgot to post our BO from Friday. Gepetto reminded me of this because we want all of our F3 credit so we can cash our points in at the end of the year for cool prizes and stuff. During this workout I didn’t send anyone to the hospital but I did almost manage to make one of us puke. Nothing a little Gatorade and granola bar couldn’t fix.

Q: Backdraft

Pax: Gepetto, Wedding Singer

COP: Side Straddle Hops, Abe Vigoda’s, Downward dog, Cobra, runners stretch

Thang 1: Run a 1/3 mile hill loop; Top of the hill 10 Burpees, Bottom of the hill 25 LBC’s. Run a 1/3 mile hill loop; Top of the hill 5 Catalina Wine Makers, bottom of the hill 20 Freddie Mercuries. Run a 1/3 mile hill loop; Top of the hill 10 Copperhead Squats, bottom of the hill 20 Big Boy Situps.

Thang 2: Kettle Bell and Hill Runs; Partner 1 completes AMRAP kettle bell swings at the top of the hill, Partner 2 runs to the bottom of the hill and sprints back to the top switches out with Partner 2 for 1 cycle. Next set: Partner 1 completes AMRAP kettle bell shrugs, Partner 2 runs to the bottom of the hill and Bernie Sanders back to the top, switches out with Partner 2 for 1 cycle. Next set: Partner 1 runs to the bottom of the hill and sprints back to the top, switches out with Partner 2 for 1 cycle.

Thang 3: PAX Choice Mary for 3 rounds.

Thang 4: Kettle bell farmer’s walk to the bottom of the hill and back to the top.

COT: Thanks were given and intentions went up. Puking almost commenced but never materialized. Whew! Backdraft out.

 

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