In Cadence Beat Down

AO: The Colosseum

When: 02/04/2021


Number of Pax: 21

Pax Names: 1040EZ, 5-Putt, Bob Villa, Bunker, Cyclone, Fish Sticks, Gopher, Hanger, Happy Camper, Heifer, Jobu, John Denver, Nickelback, Pawn Star, Short Sale, SkidMark, Sparkler, Squirts, Trojan, Vern,

Number of FNGS: 0

FNG Names:

QIC: Wreck-It Ralph

The BackBlast:

Arrived at 5am to check conditions. All good.
Imperial Walkers
Hip Circles
Finkle Swings
Knee Circles
Abe Vigodas
Good Mornings
Exercises including mary all in cadence. Tababta timer set to one minute each rep but really meant to keep Q on pace. Commands were to be all verbal and in cadence.
Exercise                  – Ending at
Big Boys                   – 1 min
Coupon Curls            – 2 min
Big Boys                   – 3 min
Coupon Curls            – 4 min
Big Boys                   – 5 min
Coupon Curls            – 6 min
Goblet Squats            – 7 min
Overhead Presses     – 8 min
Goblet Squats            – 9 min
Overhead Presses     – 10 min
Goblet Squats            – 11 min
Overhead Presses     – 12 min
LBCs                          – 13 min
Coupon Presses        – 14 min
LBCs                          – 15 min
Coupon Presses        – 16 min
LBCs                          – 17 min
Coupon Presses        – 18 min
Bent Over Rows         – 19 min
Merkins                       – 20 min
Bent Over Rows         – 21 min
Merkins                       – 22 min
Bent Over Rows         – 23 min
Merkins                       – 24 min
Monkey Humpers      – 25 min
Grady Corns                – 26 min
Monkey Humpers      – 27 min
Grady Corns                – 28 min
Monkey Humpers      – 29 min
Grady Corns                – 30 min
Goblet Squats              -31 min
Full body thrusters     -32 min
Big Boys                         -33 min
Flutter kicks                  -34 min
Side leg lifts one side   -35 min
Side leg lifts other side -36 min
LBCs                                -37 min
High Plank, Low Planks until 6am (~1.5 min)
Q, Wreck-It Ralph shared the embarrassing story that wasn’t requested on his FNG day thus resulting in a much better name than could have been.
Also thanked other PAX for supporting and providing this type of environment. Stressed that it’s important to be mindful and careful of potential injuries. Special thanks to 5-Putt for identifying my concern and needing to step out of the sled pulling Q on the last Tuesday at the Colosseum.