Sorry for the late BackBlast. It was a great morning to get Better at Bayside. The temperature was a crisp 54 degrees and the PAX were ready to get after it. Let’s go:
PAX
Banana Bread
Charolais (R)
Gilly
Sparky
Mr Bubbles
Six Pack
Fanny Pack (R)
Worm
Mosey to brick patio
COP:
21s : PAX complete 21 SSH IC. We count the first five out loud and then the rest is a silent count. All PAX must stop on 21 together or do 21 reps of an exercise
Attempt 1: fail, 21 burpees
Attempt 2: fail, 21 LBCs (IC)
Attempt 3: fail, 21 Merkins
Attempt 4: pass, finally!!!
Hamstring stretch (10 second waterfall count each PAX)
Mosey to coupons then to upper parking lot
The Thang:
11s mixed with coupon sets
Set 1:
25 Krystal’s (curls)
25 French Curls
25 overhead press
25 shrugs
25 upright row
Set 2: Rinse and Repeat
Set 3: Rinse and Repeat
11s
1 Mountain climber
Bearcrawl to next parking spot
10 Merkins
Walk back
Reapet with 2 mountain climbers & 9 Merkins, 3 & 8, etc all the way to 10 & 1.
These were tough but the PAX powered through to the end. But we weren’t quite finished:
Set 4:
25 Krystal’s (curls)
25 French Curls
25 overhead press
25 shrugs
25 upright row
Set 5: Rinse and Repeat
Mosey back to flag and finish up with COR, NOR, & intentions. It was a great workout with an awesome group of HIMs.
– Banana Bread
F3 Louisville 