Full body, bodyweight burner

AO: The Wood

When: 03/22/2021


Number of Pax: 8

Pax Names: 1040EZ, Binford, Bunny Hill, Dilly Dilly, Hanger, SoccerMom, Sparkler,

Number of FNGS: 0

FNG Names:

QIC: Wreck-It Ralph

The BackBlast:

Warmarama – about 6 min

  • Side straddle hops
  • Imperial walkers
  • Arm circles
  • Hip circles
  • Abe vigodas
  • Good mornings
  • OYO stretching for a few min

Thing One – about 15 min

  • Posterboard at each end listing all of these. Coupons stay at first station
    7’s curls
    30 Bent Over Rows
    Lunge walk to other side
    7 Merkins, 7 Diamond Merkins, 7 Wide Grip Merkins
    30 Monkey Humpers
    Mosey back to other side
    20 Overhead Press
    20 Coupon Swings (like kettlebell swings)
    Lunge walk to the other side
    30 Mountain Climbers (each leg = 1)
    30 Grady Corns
    Mosey back to other side

Thing Two – about 15 min

  • 10’s – Always 10 Big Boys on one side of lot, then run to other side of Lot, then 1 Blockie, then back and 10 Big Boys, then back and 2 Blockies. Keep going until Blockies is 10.

Squats until ~6min remain

  • Goblet squats 30
  • Cousack Squats 30
  • Air Squats 30

Mary to finish
30 big boys
20 side leg lifts (one side)
20 side leg lifts (other side)

30 Big boys
In cadence LBC’s ~30

Flutter kicks to finish