Backblast 9.19 The Ruiner @ The O

PAX (13): Russdiculous, Yoshi, Motor Boat, Handbook, Stick Up, Blowfish (DR from Naperville), Lincoln Log (DR from Lexington), Scuba Steve, Touch and Go, Tron, OJ, Vincent (R), Violet (Q)

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
  • 2 rounds of Quick Feet/Tuck Jumps (Quick feet for 20 seconds then Tuck Jumps for 10 seconds)
  • Sprint to top of Dane Hill Drive
  • Completed 10 Wolverine Burpees
  • 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
  • Mosey to base of hill
  • Completed 1 round of Climber Jacks (40 seconds work)
  • Sprinted to intersection of Lilac Way and Sunset Road
  • Mosey to Sunnyside Drive
  • Completed 1 round of squats, reverse lunge, kicks (30 seconds)

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
  • Sprint to top of Cogan’s Cove
  • Run to base of Cogan Cove and complete 10 Burpees, then run to first light post on hill opposite Cogan, return to top of Cogan’s Cove

Thang 4: Court of Pain

  • Finished Mosey from Cogan’s Cove on the tennis courts
  • Completed 3 rounds of Mary (flutter kicks, American Hammers, leg lifts)
  • Finished with 5 minutes of stretching

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

COR, NOR, COT: Prayers for Vincent and Shiplap as well thankfulness for Grace and Mercy.  

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