Backblasts

October 05, 2020

by Bartman

Jump, Run, Throw…

Q: Bandwagon

PAX: Possum, Bambino, Babyback, Schmear, KJV, Happy Meal, Singlet, Foghorn

Disclaimer and Mission Statement – Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Warm-A-Rama

• Imperial Walkers IC – 13
• Harry Rockettes IC – 12
• Mt. Climbers IC – 15
• Dips – 20 OYO/Slow Motion Derkins 10 IC x2

Mosey to Trail

Smurf Jacks IC – 20

Mosey 1/4 Mile

Seal Jacks – 14 IC

Mosey back to Street 

Plank Jacks – 20 OYO

Mosey to Hill

Carioca Jacks IC – 15

At the Hill

Bernie to each Light Pole x3

Mosey Down in between each Bernie

Mosey To Sand Pit

Groups of 3

• Partner 1 – Pick Up Kettlebell and backward throw as far possible. All groups throw at the same time. Sprint to get kettlebell and bring it back to your partner. 
• Partner 2 and 3 hold squat while partner throws KB

Staying the Sand

Cones across the sand pit placed every 10 yards or so 

• Bear Crawl 50 yards

Walk to first cone do 10 gas pumps… walk to 20, do 20 gas pumps … all the way to endzone…

Back to Benches

Rotating to a new bench each set

• 10 steps-ups (5 each leg)
• 5 Derkins

Merry

• LBC – 14 IC 
• Peter Parker’s – 10 IC

COT

• We make each other better.