Back Blast 6.4 Temple of Gloom @ The O

ill-let-you-guys-pick-the-workout-just-kidding-hill-sprints

PAX (10): Flo Jo, Handbook, Jeter, Kilo, Jitterbug (R), Russdiculous, Shyster, Sump Pump, Tron, Violet (Q)

Conditions: Moved start time to 0630 for curfew compliance.  Hot and stick 63.

Warm Up: Mosey to base of hill at Cogan’s Cove. 5-minute dynamic warm up featuring 10 exercises executed for 30 seconds each.

  • Neck Rotation
  • Hips Rotation
  • Knee and Ankle Rotation
  • Kendra Newman and Michael Phelps
  • Cross Country Skier
  • Mountain Climbers
  • Knee Tucks
  • Butt Kicks
  • High Knees
  • Lunge with twist

Thang 1:  Hill Sprints on Dane Hall Drive with exercise sets at top and bottom

  • Completed 2 rounds of Toe Touch Push Up Hops (40 seconds work, 20 seconds rest) at base of hill
  • Sprinted to top of Dane Hall Drive
  • Completed 1 round of Side Plank Oblique Crunches (40 seconds work, 20 seconds rest)
  • Mosey to base of hill
  • Completed 1 round of Side Plank Oblique Crunches (40 seconds work, 20 seconds rest)
  • Sprint first half of Dane Hall Drive then Bernie Sanders to top
  • Completed 1 round of 4 Lunge, 2 Burpee sets (40 seconds work)
  • Mosey to Lilac Way

Thang 2: Hill Sprints on Lilac Way

  • Completed 2 rounds of Hops to Sit Through (40 seconds work, 20 seconds rest)
  • Sprinted to intersection of Lilac Way and Sunset Road
  • Completed 1 round of Climber Jacks (40 seconds work)
  • Mosey to Sunnyside Drive

Thang 3: Downhill Sprint and Uphill Sprint

  • Sprint from Intersection of Sunset Road and Sunnyside Drive to Intersection of Sunnyside Drive and Beals Branch Drive
  • Mosey to Cogan’s Cove
  • Completed 1 round of Scorpion Burpess (40 seconds)
  • Sprint to top of Cogan’s Cove
  • Mosey to Tennis Courts

 Thang 4: Court of Pain

  • Completed 1 round of Squant, Lunge, Kicks (40 seconds)
  • Completed 1 round of Pike to Plank Walk outs (40 seconds)
  • Completed 1 round of Quick Feet and Tuck Jumps (40 seconds)

Despite not having cool names for the exercises, as noted by Kilo multiple times, the workout pushed our Cardio and introduced a few new movements.

COR, NOR, COT: Announcements included Dare to Care volunteer opportunities, October Grow Ruck opportunities and curfew monitoring.  Closed in prayer.

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