BackBlast – The Chopper – 6/14/19 – SnowDay Q

PAX: Airball, Jitterbug (R), Meatball, and SnowDay (Q).

Weather: 48 Degrees and Clear.

Being that we had the capture the flag ruck to look forward to, I kept this one somewhat simple and easy. Nothing too intense or heavy.

We started with a quick warm-up consisting of SSH’s, Abe Vigodas, Kendra Newmans, and leg stretching.

Thang 1:

Quick run around the park starting at the monument and stopping at the big lot.

Thang 2:

We each grabbed two of the medium sized coupons, which I believe once made up Kilo’s retaining wall. We partnered up and took a knee side-by-side in the grass. Partners then passed two blocks at a time while rotating to one side and returning them to the other partner to do the same. This was done for one minute, 2 X on each side.

Thang 3:

Using a parking space, we worked on some speed/agility drills. We did three sets of each of the following for one minute with a short rest in between – Shoot the Gap, Corners/Shuffle, and Tap the Line.

Thang 4:

Picking up the coupons we did three rounds of the following for 30 seconds on each side – Glamour Curls, Shoulder/Back Extension, and Moon/Warrior 3. All three of these were done while balancing on one leg which worked a little bit of everything.

Thang 5:

We ended the workout with 5 minutes of stretching. Sometimes I don’t think we do enough of this… or at least I don’t do it enough.

COT: We spoke briefly about the ruck and gave a quick shout out to the Sky Q then proceeded to take on the remainder of the day.


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