The BackBlast:

4 PAX’s bodies hit the floor at the hand of Brutal Strudel.

Warm-a-Rama

15 Side Straddle Hops

15 Abe Vagoda

15 Emperial Walkers

15 Overhead Claps

15 Arm Circle

15 Circle Arms

15 Appollo Ono

15 Weed Pickers

Light mosey over to monkey bars for a 5 count pull-up while remaining PAX stayed in the plank position.  rinse and repeat to make a total of 10 pull-ups.

Super Duper Cooler

For the Cooler… start with a side plank, resting on your forearm at 90 degrees. Legs are resting together. The exercise is done in four-count cadence. On 1, the top leg extends upward parallel to the body (as in “right arm high, but it’s your leg”). On 2, you’re back to original position with legs back together. On 3, tuck the top leg toward your chest. There, the need should meet the top hand around shoulder level. On 4, you’re back to original position again. Typically, Q calls out 10 on the right side, then flapjack, and perform 10 on the left. The Super Duper Cooler is the same, except you’re not resting on your forearm… you’re in full extension and supported only by your hand.

Well, the Super Duper Cooler turned out to be harder than expected and the Q reduced the reps from 10 to 5 each side.

Dark Webbs

A series of Webb routines. A Jack Webb starts with 1 Merkin and 2 Raise the Roofs, then the Merkins increase one at a time while the Raise the Roofs increase in that 1 to 2 ratio, so that you end with 10 Merkins and 20 Raise the Roofs. The Dark Webb consists of all the following, done without rest:<br /> Jack Webb – 1 Merkin to 2 Raise the Roofs<br /> House of Paine – 1 Jump Squat with 2 Iron Mikes / Bonnie Blairs / Jump Lunges (one per leg)<br /> Captain Thor – 1 Big Boy with 2 American Hammers (4 count, if you want the PAX to stop complaining)<br /> Happy Jack Webb – A bad marriage between a Happy Jack and a Jack Webb – 1 Burpee with 2 Side Straddle Hops (at this point 4 count is unnecessary)<br /> This one is fairly brutal, so don’t plan on getting much out of the PAX after it. Invented by Preach from Birmingham.

Bodies Hit the Floor

This is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.

One PAX pushed through the Happy Jack Webb just to realize that there was still the “Bodies Hit the Floor” written on the bottom of the board.  The aforementioned PAX showed his appreciation of such a fine beat down by promoting the Q from Strudel to Brutal Strudel!

COT

Coffeteria