by BartmanROI
Backblast
QIC: Fanny Pack
PAX: 8
Mileage: 2.7 +/-
Kilt , Thumper , Jumpstart , Sancho , Yoshi , Spirit Fingers , Excite Bike , Fanny Pack
Mission statement:
Plant, grow, and serve small workout group for men for the invigoration of make community leadership
Five Core Principles
*Open to all men
*Free of charge
*Held outdoors regardless of weather
*Led by a peer who participates in the workout; no license or certification required
*Ends in a Circle of Trust; talk about that more in 45 minutes
Modify to avoid injury, not to avoid growth
Warm-o-rama:
Mosey
Thang:
Mosey around to the front of the school
Burpees OYO x3
Carolina Dry Docks, feet on parking brick OYO x20
Mosey back to playground, eastern bark box
Burpees OYO x3
Modified Morning call
Three PAX pullups OYO x5
Remaining PAX in Bear Crawl hold
Cycle through 3x
Lap around park with partner, anti-clockwise
Mosey to first cone
Rosey to next cone
Mosey to next cone, etc
SSH when return to playground
Burpees OYO x3
Repeato in clockwise direction
Burpees OYO x5
Mosey back to picnic tables
Ballistic Step Ups (drive knee up at top of step up) OYO x15 per leg
Single Leg Split Squats OYO x15 per leg
Squats IC x15
Mosey the long way to playground
Burpees OYO x3
Mosey to wall ball courts
BTTW
Hip Slappers OYO x10 (1 is 1)
Carolina Dry Docks, feet on curb of playground OYO x15
Lap around park with partner, in clockwise direction
Mosey to first cone
Rosey to next cone
Mosey to next cone, etc
SSH when return to playground
Burpees OYO x3
Mosey to flags
Burpees OYO x3
Burpees OYO x3
Mary:
American Hammers (focus on twist, feet on ground, if needed) OYO x40
Low Dolly IC x20
Burpees OYO x5
CoT
Return on investment.
We don’t only come for the great workout.
We don’t only come for the other guys.
We come because we see a return on the investment of our time and emotions.
Check in with yourself to see if you’re keeping your investments in proper order. Investment in the Concentrica must be first before investing into F3 and other things.