Back Blast – Extender @ The Mutt

It was a brisk 30 Degrees this morning when the Q came rolling in at 5:29 to get things started.  There was a little mumble chatter but I came in hot giving the disclaimer as I walked up and immediately moseyed around the school for the Warm-up.

The PAX was 19 strong and consisted of:  Tiger, Ripple, Plumb Bob, Wham-O (R), Fridge, Lionel, Pope, Fallguy (R), Deuce, Backdraft, Meatball, Snowman, Meathead, Stick Up, Soft Top, Larry Flynt, Glen Ross, WOOOO and Blueprint (Q).

Warmups were quiet for a few but the Mumblechatter quickly picked up as we did the following:

  • 25 SSH’s
  • 20 Imperial Walkers
  • 15 Grass Grabbers
  • Downward Dog w/ Calf Stretch and Runners Stretch
  • 20 Merkins
  • 60 Second Plank on your hands

Then we got down to business – Today I wanted simple, steady and challenging.  We moseyed to the Cherrywood side of the Big Lot to start Thang 1.

Thang 1: Hindenburg Blimps

  • 6 Rounds
  • Run length of Parking lot to Corner #1 and perform exercise
  • Bearcrawl to corner #2, perform exercise
  • Run Length of lot to corner #3, perform exercise
  • Bearcrawl to corner #4, perform exercise
  • Plank until all have finished. That’s one round.
  • Exercises: Round 1 – 5 Burpees; Round 2 – 10 Lunges; Round 3 – 15 Imperial Walkers; Round 4- 20 Merkins; Round 5 – 25 Plank Jacks; Round 6 – 30 Squats

We had Mumble Chatter until Round 4 and that when I knew we were on to something.

Once finished we Moseyed to the far end of the parking lot and lined up for Thang 2

Thang 2: Reverse BLIMP

  • Run to Cherrywood side of lot – 30 Squats
  • Run back – 25 Plank Jacks
  • Run to Cherrywood side: 20 Merkins
  • Run back – 15 Imperial Walkers
  • Run to Cherrywood side: 10 Lunges
  • Run back: 5 Burpees
  • Plank for the 6

Moseyed back to the flag and did some Mary: 20 IC each of Flutter Kicks, LBC’s, Freddie Mercuries and ended with 10 Bog Boys on your own to finish at 6:15.

COT – Count O Rama – Announcements – Intentions – I thanked everyone for showing up this morning and sharing themselves with this group as leaders, followers, community members, etc.

 

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: