Backblast – the Extender @ the Mutt

The weather was a beautiful 36 degrees with clear skies this morning at the Mutt.

The PAX to day was Old Bay, Viking, Fridge, Left Eye, Glen Ross, Deuce, No Show, Tiger and Blueprint (Q).

We started at the back corner of the Mutt as always and after I let everyone know I was not a professional and to modify as needed we moseyed to the yard for our workout.

I decided to keep this one old school, prison yard style with lots of moving to keep us busy and a full body blast.

Warmup – SSH’s x 25, plank, down dog, calf stretch, runners stretch, cobra, copperhead squats x 20 and Michael Phelps

Thang 1: prison yard burpees ladder up

Starting in one corner of the yard, Run to another corner, do 1 burpee, run to next corner, do 2 burpees, and keep circling the yard until we got to 10.

This was a much tougher start than expected but the boys stayed strong and no one got shanked in the turns.

Thang 2 – 11’s

Start under Portico did 1 Big Boy with good form touching the ground at the top and bottom

Run to other side of lot do 10 low squats

Run back – 2 BB’s, run 9 squats

Go until 10 BB’s and 1 Squat

 

Thang 3 -Crawl the yard

Starting in one corner of the yard we bear crawl to the portico then moseyed the rest of the length of the yard

Backwards bear crawl or crab walked the side

Bear crawl half way to the Portico and then Mosey to the end

Backwards bear or crab the short side

 

Thang – Back Down the Burpee Ladder

Starting in one corner of the yard, Run to another corner, did 10 burpees, run to next corner, do 9 burpees, and keep circling the yard until we got to 1.

Moseyed back to the flag areas for Mary

Planked for 2 minutes and called it a workout.

Circled for counting, name o rama, intentions, I closed with thanking group for letting me lead and an our father.

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