BACKUP

AO: The Colosseum

When: 03/23/2021

PAX:

Number of Pax: 10

Pax Names: Alexa, Binford, Bob Villa, Dr. Fauci, Happy Camper, Heifer, Hot Boxx, StormChaser, Wreck-It Ralph,

Number of FNGS: 0

FNG Names:

QIC: Jellystone


The BackBlast:

Conditions
53°, feels like 53°.  Great morning for a workout, 3MPH wind.  

Announcement / Disclaimer:

Good morning and welcome!  I will be your substitute teacher this morning, so be nice!  I am not a professional.  I do not know of any injuries you may have.  Please modify any workout as you need.  We are all here on our own free will.  Be safe, push hard, and lets go home injury free.  FNG’s? Nope

Core Principles:

  • Free of Charge
  • Open to all Men
  • Held outdoors, rain, shine, heat, or cold
  • Peer lead in a rotating fashion
  • Ends in a Circle of Trust

 

Warm O Rama

  • SSH 20 (IC)
  • Abagotas x10 (IC)
  • Goofballs x10 (IC)
  • Arm Circles x10 each way (IC)
  • Tappy Taps x10(IC)

Thang 1 – B.A.C.K.U.P

“B” for Blockees (25)

“A” for Air squat (50)

“C” for Captain Thor (up to 5/20)

“K” for Kraken Burpee (10)

“U” for Upright Row (25)

“P” for Plank jacks (50)

 

All exercises OYO

Mosey loop around lot after each exercise

Rinse and Repeat

 

Mary

  • Captain Thor’s 5/20 (IC)
  • Scissor Kicks x20 (IC)
  • Breakdance Merkin x10 (IC)
  • Heel Touches x50 (IC)

 

CoT

Opportunity.  Sometimes you make them, sometimes they just present themselves.  Its up to you to make the most out of each one that comes your way.  Sure it is likely you may fail, or not do as well as you wish, but you may also nail it.  Either way do NOT deny yourself the chance to grow and learn through them.  AYE!

Naked Man Moleskin

This morning was to be my first run at Site-Q, but as it would turn out, I got a surprise opportunity to Q.  Trojan called the night before and was feeling side effects of his COVID shot.  In preparation of my upcoming Site Q duties, I had already Tee’d up a substitute Q just in case I would ever be put on the spot at the last minute.  In this case, Trojan shared his plan in advance, but it was way easier for me to execute the BACKUP rather than try to learn his.  Never dull!  Get well brother.

SYITG

-Jellystone

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