4.13.21 BoW Backblast

QIC: Wham!

11 PAX: ; Russdiculous; Sump Pump; Sweat Shop; Harry Carey; Gringo; Handbook; Violet; Fergie; Tron; Tammy Faye Baker; Wham!

COP
Moseyed to Wham! Island and circled up for the following:

– 20 SSHs in 4 Count Cadence
– 15 Grass Grabbers in 4 Count Cadence
– 10 Imperial Squat Walkers in 4 Count Cadence
– 10 Merkins in 4 Count Cadence
– Plank Progression

Thang 1
Moseyed from Wham! island to the fairway of the second hole on the Seneca golf course and started our suicide work for the day

  • 1 burpee, run to first cone, 5 merkins, return to starting spot
  • 2 burpees, run to second cone, 10 merkins, return to starting spot
  • 3 burpees, run to third cone, 15 merkins, return to starting spot
  • 4 burpees, run to fourth cone, 15 merkins, return to starting point

Thang 2
We left the course prior to the groundskeeper running us off and headed to Cogan’s Corner with a progression of lung walks, broad jumps and Mario’s down the long hill along the way. Next suicide routine was as follows:

  • 10 squats, Bernie Sanders uphill to first cone, 5 jump lunges (each jump was a 1/2), return to starting spot

  • 10 squats, Bernie Sanders uphill to second cone, 10 jump lunges, return to starting spot

  • 10 squats, Bernie Sanders uphill to third cone,15 jump lunges, return to starting spot

  • 10 squats, Bernie Sanders uphill to fourth cone, 20 jump lunges, return to starting point
  • Thang 3
    For the last suicide for the day, we moved back to The O’s tennis courts for the following:

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

    COT
    We closed out with our numbers, names, announcements, prayer to the Sky Q and we were out to win the day. Until next time…

    -Wham!

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