The BackBlast:

WARM-UP:

-Arm Circle (C: 6x each direction)

-Michael Phelps (C: 12x)

-SSH (C: 12x)

-Grass (Asphalt) Pickers (C: 12x)

-Windmill (C: 12x)

-Mosey around the Gloom

THE THANG:

Pavilion (“Wheel of Pain”-Upper Body/Legs):

Each PAX took a turn spinning the “Wheel of Pain”. The “Wheel of Pain” consisted of 6 total triangles and each triangle combined an upper body and leg combo:

• Alternate Shoulder Taps combined with Lunges
• Dips combined with Step-Ups
• Carolina Dry  Docks combined with Reverse Lunges
• Straight Arm Planks combined with Squats
• Carolina Dry Docks combined with Alternate Side Lunges
• Merkins combined with Mountain Climbers

The idea was to complete 25x (single count reps) of both (2x) exercises to equal = “50” total combined reps. (but some PAX decided to modify the idea of single counts to cadence :-). Once two sets of “50” were completed, the PAX moved into the Parking Lot to complete the cardio portion of the workout.

Parking Lot (Jump Rope/”Down and Backs”-Cardio):

One PAX completed “50” jumps with a speed rope while the remaining PAX “sprinted” the designated 25 parking spaces (and then made a “U-turn”) to complete running a total of “50” parking spaces. Each PAX performed calf raises while waiting for the others to finish. Once one set was completed, PAX headed back to The Pavilion for two more sets (spins) with the “Wheel of Pain” and another set of cardio conditioning. A total of 10 rounds (20 total combined sets) were completed.

MARY:

-25x (single count) – Freddy Mercury

-25x (single count) – American Hammer

COT:

Prayers for those PAX and family members who are sick or healing from injury; strength for the parents, students and teachers coping with this altered learning environment in schools (and or virtual) due to COVID.