Back blast for Wisteria 9/27/19 “A Date with PAIN”
PAX: Viking, Milton, Dauber, Leprechaun, Jolly Rancher, Sandtrap Q
Disclaimer followed by short mosey to warm up. Date with Pain explained (all exercises done in count of 9’s, 27’s, and 19’s)
27 Imperial Walkers
19 SSH’s
19 Abe Vigodas
27 Copperhead Squats
Downward dog
Kendra Newmans
Michael Phelps
19 Hillbillies
Thang 1: Chumbaburpee
To the song Tubthumper by Chumbawumba, start with SSHs at beginning of song, then every time they sing “I get knocked down, but I get up again” do a burpee. When not doing burpees, you continuously do SSH. By the end you’ve done 27 burpees (sticking with the theme). Sorry/not sorry that that song is probably stuck in everyone’s head.
Thang 2: Alternate 9’s and 27’s on the soccer field.
One end do 9 burpees, big boys, Superman Merkins, Lt. Dans, Monkey Humpers
Sprint to other end for 27: Bobby Hurley’s, Carolina Dry Docks, LBCs, Gas Pumps, Squats
Bernie Sanders back each time for next exercise.
Thang 3: “In the Plank Tonight” hold plank for duration of “In the Air Tonight “ by Phil Collins (5 minutes, 35 seconds).
Finished w/o with 5 minutes of Mary
COT: announcements: early ruck tomorrow morning ( reach out to Viking if interested).
Closing intentions and prayer.
Always a pleasure to lead great men. Makes me a little better every time.
Sandtrap out
F3 Louisville 