Back Blast 12/15 The Hurt @ The Mutt

Pax:  Loco, Wham-O, Snowman, Sump-Pump, Windshield, Deuce, & Fridge (Q)

Conditions:  47 degrees, sunny, and dry (Always sunny at the Mutt)

Gear:  Air Force Ones, pants, shirt

I gave the disclaimer and we took off around the school to the big parking lot for warm-ups.

Warm-ups:  Side Straddle hops, Grass Grabbers, & Kendrick Newman’s.

Thing 1:  Everyone went to grab a coupon and met back at the big parking lot and partnered up.

Set 1 & 3 Partner 1 – Farmer carried two coupons across the lot and back.  Partner two did American hammers until P1 returned.  Then they switched.

Set 2 & 4 Partner 1 Farmer carried two coupons to end of lot and back.  P2 did V-ups until P1 returned.  Switched again…

Thing 2:

Lap 1 Start at Portico:  20 curls, 20 Squats, 15 derkins – Run around the school to big playground do 10 pull-ups or merkins.  Then we ran around the new walking path back to portico.

Lap 2 Start at Portico:  20 dips, 15 Merkins, 10 Overhead press – Run around the school to big playground do 10 pull-ups or merkins.  Then we ran around the new walking path back to portico.

Lap 3 start at Portico:  20 curls, 20 Squats, 15 derkins – Run around the school to big playground do 10 pull-ups or merkins.  Then we ran around the new walking path back to portico.

Lap 4 Start at Portico:  20 dips, 15 Merkins, 10 Overhead press – Run around the school to big playground do 10 pull-ups or merkins.  Then we ran around the new walking path back to portico.

Thing 3:  P1 ran across lot and back, did 10 incline merkins on curb.  P2 sat on wall and waited for P1 to complete.  Then switched.  We did 2 sets.

Thing 3:  Circled up on our six and did 1-10 LBC’S, 11-20 BB sit ups, 21-30 A Hammers, 31-40 rest.  We repeated until 100.

We finished with a couple Pax calling out exercises then returned coupons and back to flag.

Name-o-Rama, announcements, intentions, closed with prayer.

Big shout-out to the guys that showed up this morning to work!!!  The conditions weren’t great so much appreciated…

Until next time, peace out…

-Fridge

 

 

 

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