Back Blast – Big Mo (Heavy) – 10/7/19

PAX: Whitney, Flounder, Worm, PK, and SnowDay (Q).

Weather: High 50’s and wet. Heavy rain at the beginning eventually trickled off to near nothing… after COT, of course.

Started off with a disclaimer that I am not a professional and that with this being a “heavy” workout, I pretty much had no clue on the number of HIM’s to expect and exactly what we were going to be doing with the coupons I brought. We then did some side straddle hops and did some stretching.

The Thang:

We set up a circuit of the following doing each station for 1 minute. There was a 30 second rest in between. I believe we each went through twice.

  1. Tractor Tire Flip
  2. Goblet Sumo Squats
  3. Sandbag/Rope Pull
  4. Sandbag Squats
  5. Lunge Walks with Battle Rope Carry
  6. Sledge Hammer Swing
  7. Bicep Curls
  8. Kettle Ball Pull Through (In Plank)
  9. Plate Twists (Core) or as someone named them, “Lot Lizards”.

We then did a couple rounds of leg burnouts doing negative squats followed by squat jumps. We then capped it all off by doing three rounds of Mary using weight.

COT: No count-o, nor name-o-ramas were needed as we had a small group (I assume the rain or Kilo Q at the Silo kept everyone away). A quick prayer and we made our way to our cars with the exception of Whitney… he strolled off into the gloom.



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