7/2/20 Temple of Gloom Backblast

Posted bywham!Posted in#Louisville

QIC: Wham!

12 PAX: Pixar; Butcher; Tin Cup; Russdiculous; Violet; Crock Pot; Blue Print; Handbook; Stick Up; Pope; Pine Cone; Wham!

Time: 0530

Weather: Hazy and humid

ZooZooLemon Gear Check: Kilo yellow sleeveless Under Armour shirt (with a little side boob action); gray Champion shorts; Kilo yellow reflective vest; Black F3 hat (backwards); Salomon Speedcross 3’s; Energizer headlamp

COP 5ish minute mosey to the grass triangle that is near and dear to my heart otherwise known as Wham! Island. Circled up and did the following:

– 20 SSHs in 4 Count Cadence

– 10 Abe Vigodas in 4 Count Cadence

– 10 Imperial Squat Walkers in 4 Count Cadence

– 10 Merkins in 4 Count Cadence

– Plank Progression (regular plank, right arm up, left arm up, elbow plank)

Thang 1 After COP, we made the short mosey (like 10 steps) to the strip of concrete next to Wham! Island and lined up for the following:

  • 10 merkins, run to first cone, 5 plank jacks, return to starting spot
  • 10 merkins, run to second cone, 10 plank jacks, return to starting spot
  • 10 merkins, run to third cone, 15 plank jacks, return to starting spot
  •  10 merkins, run to fourth cone, 20 plank jacks, return to starting point

Thang 2 We then left the Wham! Island area and headed to the adjacent hill for some leg work:

  • 10 squats, run uphill to first cone, 5 lunges (each leg was a 1/2), return to starting spot
  • 10 squats, run uphill to second cone, 10 lunges, return to starting spot
  • 10 squats, run uphill to third cone, 15 lunges, return to starting spot
  • 10 squats, run uphill to fourth cone, 20 lunges, return to starting point

Thang 3 After Thang 2, we started moving back to ground zero at the O but first stopped on the bridge over I-64 for 20 dips OYO. We then kept moving to the O’s basketball courts for the following core-focused work:

  • 10 big boys, bear crawl/lunge walk/crab walk (Pax’s choice) to first cone, 5 LBCs, return to starting spot
  • 10 big boys, bear crawl/lunge walk/crab walk (Pax’s choice) to second cone, 10 LBCs, return to starting spot
  • 10 big boys, bear crawl/lunge walk/crab walk (Pax’s choice) to third cone, 15 LBCs, return to starting spot
  • 10 big boys, bear crawl/lunge walk/crab walk (Pax’s choice) to fourth cone, 20 LBCs, return to starting point

Thang 4 With less than 10 minutes left, we hustled over to the parking lot next to the basketball courts and did the following:

  • 10 flutter kicks, run to first cone, 2 Burpees and return
  • 10 flutter kicks, run to second cone, 4 burpees and return
  • 10 flutter kicks, run to third cone, 6 burpees and return
  • 10 flutter kicks, run to fourth cone, 8 burpees and return

COT Slow mosey back to the flag for count off, name-o-rama, announcements, intentions and the Lord’s Prayer.

As always, I enjoyed leading this group. Looking forward to the next time.

-Wham!

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