by Mark Hartman100 Teeth
Backblast: Circle of Pain
Workout Date: May 8th, 2021
Q: Red Ryder
PAX:
- Apple Jack
- Chuck E.
- Jenner – Former FNG
- Sideboob
- Sanka
- Squirt Gun
- Frank The Tank
- Miles
- Psalty
- Toto
- Unicorn
- Bam Bam
- Rerun
- Go Fish
- Brees
- Red Light
- Hammock – Former FNG
- Cargo
- Link (not pictured)
The Scene: 60 degs, clear blue skies w/ a light breeze
2 FNG’s
F3 Welcome and Disclaimer:
· Plank
· 5 Core Principles (Merkin for each CP)
· Mission
· Disclaimer
Warm-o-rama:
· Abe Vigoda’s IC (Slow & Stretch)
· Mosey to Coupons
· Mosey to School Yard where 12 cones are set up.
Tha Thang: Circle of Pain (COP) – Focusing on Speed Strength and Stamina
Explanation:
PAX to bring their coupon and pick a cone as a starting point (must have at least one partner – no working alone). 12 exercises (and cones) are set up in a circle (w/ chalk on the ground). Complete the exercise listed at the cone – As Many Reps As Possible (AMRAP) for 45 second intervals then write the highest number in the group and sprint to next cone – Q has timer app w/ workout music to time the intervals. (Q had technical issues and the music stoped part way through).
Rinse & repeat all 12 for second circuit.
Goal: Try to meet or beat the highest rep count in chalk on the ground. Keep heart rate up and support each other. (It’s only 45 seconds…)
Circuit 1 & 2 Exercises
#1 – Curls for the Girls (w/ Coupon) AMRAP
#2 – Mike Tyson’s (feet on wall – wall squat, extend legs and then pushup) AMRAP
#3 – Hillbillies (w/ Coupon Overhead) AMRAP
#4 – Mountain Climber’s 2:1 AMRAP
#5 – Bonnie Blair’s 2:1 AMRAP
#6 – OH Press (w/ Coupon) AMRAP
#7 – Tricep Extensions (w/ Coupon) AMRAP
#8 – Squats (arms outstretched w/ Coupon)
#9 – Hernia’s (V-up w/ Coupon overhead)
#10 – American Hammer’s (w/ Coupon)
#11 – Hand Release Merkins
#12 – Gas Pumps (on 6 w/ coupon over your head)
· Mosey to Return Coupons
· Mosey to Benches
· Dips IC (20) OYO (Warmup)
· Dips IC (30) OYO
Mosey to flags (sprint back to pick up the 6)
· Red Ryder Dirkins IC (Down on slow 5-count, then up on slow 5-count) (just 10)
MARY:
· Feddy Mercury’s OYO x 30, 2:1
· Low Dolley’s IC (x15)
· War Hammer’s (Like a WW2 Sit-up w/ 4 American Hammers at the top) IC (x20)
· LBC’s OYO x 40
· Burpees OYO x 5
COT: 8:00
· Count-o-rama
· Name-o-rama
Named 2 FNG’s
Welcome Jenner & Hammock
Tooth Fairy ‘s 100
Lots of nice things said about Tooth Fairy and his example to the rest of us.
Thoughts:
As men it is important to have speed, strength and stamina not only physically but in all aspects of our lives and relationships.