The BackBlast:

A cold and wet Saturday morning at the Warrior. There was only one thing that I intended do to… make F3-Dutch cry tears of pain!! 5 PAX entered the Warrior for a beatdown, but unfortunately no tears were shed!

Warm-up

• Side Straddle Hops (Jumping Jacks) (20x)
• Arm Circles / Circle arms – (20 each)
• Weed Pickers (20x)

Long Mosey around the soccer fields out to Oak and back to Parking Lot / Pavilion

Set #1 – Pavilion

• Step ups – 30x
• Dips – 30x
• Incline Merkins – 20x
• Up / Down Plank on bench– 20x
• Decline Merkins – 20x
• Butt Lift (Hold in the air) – 30 seconds

Mosey around Baseball Field back to the parking lots

Tortoise and the Hare B.O.M.B.S.
1 PAX takes 2 coupons and starts moving. Rest of the PAX does one of the BOMBS exercises.
Everyone sprints to catch up. Next PAX in line takes the coupons and continues moving as far as they can.
PAX moves onto the next letter. This was done for about 3 full laps

• 5 Burpees
• 10 Outlaws
• 15 Merkins
• 20 Big Boy Sit-ups
• 25 Squats

 Short Mosey around the Baseball Field End at 3rd Base

Set #3 – Bataan Death Crawl

A combination of Catch Me If You Can and a traditional Bear Crawl. The last person drops and does 5 Burpees, while the rest of the Pax Bear Crawl in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees, until the Q calls it or a certain distance has been reached.

Short Mosey around the parking lot (Sprint, Karaoke, Bernie Sanders, Karaoke)

Set #4 – Plank Set

45 seconds Side Plank, 45 Seconds Regular Plank, 45 Seconds other side Plank, 45 seconds Atlas

COT