10.28.2019 Back Blast – The Incubator (South Posh)

It’s been an awesome journey since that cold Monday October 29, 2019 until now. I have had the privilege of joining a family of good men who know the work isn’t done. We know of the constant opportunity to improve ourselves and those around us by our deeds.

I celebrate each and every one of you and thank you for giving me the opportunity to be a better husband, father, and friend!

PAX:

Wapner • Aerobie (R) • Double Down (R) • Ripple • Buzz Saw • Deep Dish • Jewel • Nice&Slow • Jitterbug (R) • Number 2 • Dynomite • Stick Up • Iceman (R) • Bob Ross • Whitney (R) • Ladybird (R) • Mr.Kotter (Q)

Work Out:

COP

20 SSH’s

20 Cherry Pickers

Mosey to the fountain for Thang 1: Partner up for a bit of upper body work

P1 – AMRAP T Merkins

P2 – Run down the ramp to the bottom and do 5 Boyos. Bear Crawl back up and relieve your partner. Switcheroo

P1 – AMRAP Merkins

P2 – Run down the ramp to the bottom and do 5 Boyos. Bear Crawl back up and relieve your partner. Switcheroo

P1 – AMRAP Decline Merkins

P2 – Run down the ramp to the bottom and do 5 Boyos. Bear Crawl back up and relieve your partner. Switcheroo

P1 – AMRAP Incline Merkins

P2 – Run down the ramp to the bottom and do 5 Boyos. Bear Crawl back up and relieve your partner. Switcheroo

Mosey to the Bridge for Thang 2: Partner up for a bit of leg work

P1 – AMRAP Deep jump squats at bottom of the bridge

P2 – Jump Bupees from the bottom of the Bridge to the top, run down the other side to the bottom, Bernie Sanders back to the top, reverse lunge back to bottom to relieve partner. Switcheroo

P1 – AMRAP Copperhead Squats at the bottom of the bridge

P2 – Jump Bupees from the bottom of the Bridge to the top, run down the other side to the bottom, Bernie Sanders back to the top, reverse lunge back to bottom to relieve partner. Switcheroo

P1 – AMRAP forward lunge at the bottom of the bridge

P2 – Jump Bupees from the bottom of the Bridge to the top, run down the other side to the bottom, Bernie Sanders back to the top, reverse lunge back to bottom to relieve partner. Switcheroo

P1 – Reverse lunge at the bottom of the bridge

P2 – Jump Bupees from the bottom of the Bridge to the top, run down the other side to the bottom, Bernie Sanders back to the top, reverse lunge back to bottom to relieve partner. Switcheroo

Jelly leg back to the flag for 20 big boy situps.

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