Backblast October 19th at the O

PAX:

Fergie

BOGO (DR)

Violet

Bueller (DR)

Porkchop (Q)

 

Since we are having a work out the day after the beer ruck I didn’t expect much of a turn out. I was certainly happy not to be working out alone however.  Also had two guys down range from North Carolina. After a quick hello we got after it.

Ran a short warmup lap around the tennis courts.

COP:

SSHx30

Imperial Walkers

Abe Vigodas

Kendra Newmans

Michael Phelps

Bataan Death March.  Native American run style around the O. Back man drops to do five Burpee’s before sprinting back to the front.  And on and on we go.

Doracides:  Partner up with a coupon.  100 coupon curls, 200 overhead presses, 300Squats, 400 LBC. 2 PAX work together to reach cumulative exercise goals of 100, 200, 300, and 400 reps. The difference comes in the sprint, instead of running 100 yards you will do suicides instead. 1 PAX member will execute as many reps as possible while PAX 2 sprints to cone 1 (or use a pole, tree, etc. for your point of turnaround), 1 burpee, sprint back to partner, touch, sprint to cone 2, 2 burpees, sprint back to partner, touch, sprint to cone 3, 3 burpees, sprint back, switch with partner. PAX member picks up where PAX member doing the exercises left off.

Did a round of Lieutenant Dan’s then called it a day.Did a round of Lieutenant Dan’s then called it a day.

COT

Thanks was given to everyone who came out after the Beer Ruck.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: