Diablo BackBlast for Big Kapowski at Bayside 2/27/20

Q: Diablo

Pax: (8) Charolais (R), FannyPack (R), Slide Rule, Birdie, Squid, Sadie, Schotzie, Diablo

Intro: YHC knew the temps were to be in the 20s, so I prepared a workout to keep everyone moving, while at same time stopping for some unique movements with sandbags and rucks. Well, even though it was dry and the house, and dry on the way, upon arriving at Bayside I realized it had actually snowed at Collins High School, and that all running paths were black ice. YHC assessed the situation, learned we wouldn’t be running anywhere, yelled Omaha! to no one, and pulled out every weight and toy I keep in my motor carriage and set up 8 workstations in the only grassy area I could find. (Yes, I get horrible gas mileage!)

After a disclaimer, we got started with:

COP

SSHs 20 IC

Plank Jacks 10 IC

Copperhead Squats 20 IC

Tempo Merkins 20 IC

(It was at about this time that Slide Rule came in hot, dang near taking out YHC’s trusty Honda in the process.)

Cherry Pickers 10 IC

SSHs 20 IC Double Timed

THE STATIONS

After that, PAX noticed 8 work stations that had been set up. Each PAX spent 75 seconds going AMRAP on the following:

Ruck Merkins (30 Ib)

Manmakers 60 lb Sandbag

Shrugs 50 lb dumbbells

Ruck Squats (30 lb)

30 lb kettlebell swings

Resistance Band Curls

Front Raises 25 lb plate

Front Squats 40 lb Sandbag

PAX performed a few sets of SSHs in between stations to keep warm and to keep the blood flowing.

Upon completing the work stations, PAX Partnered Up for one of my favorites, the Ace & Gary big boy sit ups / plank combination. P1 does 15 big boys while P2 holds P1’s feet in a plank. Switch, rinse & repeat for 3 full rounds.

Keeping same partners, PAX then performed 20 Booyah Merkins.

PAX next circled up for a finisher COP, which consisted of:

American Hammers 25 IC

Plank / Merkin Challenge (2 minutes)

Copperhead Squats 20 IC

Tempo Merkins 10 IC

Plank Jacks 10 IC

SSHs 20 IC (last 10 silent)

And that was a good 45 minutes of work!

PAX circled up for COT. Announcements were made and intentions were given.

As always, thank you for the opportunity to be a part of THIS.

Diablo

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: