Backblast — Foundry 3/11; Cochran Q

Good friends, good times, and with DJ Cochran spinning the ones and twos, we learned this morning that multiple eargasms are not mythical.


Big Bird
Brown Water
Meter Maid
Hush Puppy
Chief (R)
Crock Pot
Honey Do

Started with a gentle mosey before warming up with:

Good Mornings IC x 10
Abe Vigodas IC x 12
Kendra Newmans OYO
Michael Phelps OYO
20 Merkins

After that, I ran us through a few upper body circuits.  My goal was to use core exercises to fill rest time between upper body sets.  Instead of counting reps, we did each exercise for a designated duration.  I wore two watches, and my timekeeping was infallible.

First Rotation
Pull-Ups 30s
Plank 30s
LBCs 30s
Rinse & Repeat x 5

Second Rotation
Curls 30s
Weighted Right Side Bends 60s
Curls 30s
Weighted Left Side Bends 60s
Rinse & Repeat x4

Third Rotation
Dips 30s
Derkins 30s
R Dumbbell Triceps Kickbacks 30s
L Dumbbell Triceps Kickbacks 30s
Superman 60s
Rinse & Repeat x 12

If I’m being completely honest, I lost count on the number of sets we did for the third rotation (remember, today wasn’t about counting).  Even though we weren’t counting, everyone clearly did a ton of reps–probably over a million total.  We did the last circuit until we ran out of time, and circled around the flag for announcements and intentions.  Great job by everybody…even Bird, who didn’t quite get 100 pull-ups.  We still love you, Bird.  Cochran out.

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