The Bridge Backblast – 10-3-18

This was my second Q and my first with a group of this size.  We had 15 PAX show up on a beautiful Wednesday morning.

PAX in attendance: Lady Bird, Dry Rub, Methane, Double Down, Ice Man, Bob Ross, Maxi, Jitterbug, Huggies, Retainer, Little Jerry, Dynamite, PewPew, Nino, Nice and Slow

My goal is always to get my heart-rate up on my iWatch so that I burn as many calories as possible.  So I wanted to incorporate ways that forced all PAX to experience high heart-rates.  My plan was to have quick sets of aerobic exercise between muscle building exercises.

Knowing that the best way to get the heart-rate up is running, we started by running to the fountain to warm up instead of the usual parking lot.  The fountain forces you to run over the hill on the bridge and it much further.

Warm up consisted up:

  • 20 side straddle hops
  • 15 grass grabbers (because I flexed my voice at the wrong time!)
  • 20 imperial walkers
  • 20 mountain climbers
  • Calf Stretches

Next, we proceeded to the real workout.  We ran (in between a mosey and a sprint) to the opposite side of the bridge.  There, everyone paired up.  Nino was nice enough to bring me his cones with lights, which were strategically placed at the top of the bridge and on the farthest point on the other side of the bridge.

  • Partner 1 – Aerobic exercises – bear crawl to top of bridge to cone and quick jog back / Then: Sprint over entire bridge to cone and quick jog back
  • Partner 2 – Muscle building exercises – as a team each group had to complete 50 burpees, 100 merkins, 200 dips, 300 squats

As soon as Partner 1 completed his bear crawl and sprint, he switched with Partner 2.

After about 20 minutes, we quickly ran back to the flags for some games.  We counted off 1/2 and separated the teams into straight lines.  We went down the line playing Paper, Rock, Scissors.  While playing all PAX were to do any ab exercise that I called out.  The losing team in each round of PRS had to complete five burpees.

As a group, we did:

      • Side Straddle Hops
      • Rocky Planks
      • V-ups
      • Big boy sit ups
      • Regular Plank
      • Flutter kicks
      • Pickle Pounders
      • Freddie Mercuries
      • LBC

We only had seven minutes left, so the PAX got off easy.  I had planned to “play” blackjack with them.  Instead, we basically did a 1/2 blackjack set.  A full blackjack set adds up to 21.  However, in our modified blackjack, we only added up to 12.  We completed 11 merkins, 1 big-boy sit up in round one, then immediately went to the next round of 10 merkins, 2 big-boy sit ups…all the way to 1 merkin and 11 big-boy sit ups.  After we completed everything, the workout was sadly over.

Completed name-o-rama, announcements, intentions, and prayer to close us out.

Thanks to all the guys that came out and supported me.  It was fun.

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