The BackBlast:

“Who Pushed the Bear to Make HIM Want to Lunge at the Serpent?”

WARM UP:

-Arm Circles/Circle Arms (IC: 15x each direction)

-Michael Phelps (IC: 15x)

-Motivators (SC: 5x)

-Weed Pickers (IC: 15x)

-Imperial Walkers (IC: 15x)

*Mosey to the football field

BEATDOWN:

-PPAX form a line (in the plank position) on the left corner of the end zone of the football field. 1st PAX member begins the Beatdown with 5 Merkins. He then proceeds by moving forward into a 10 yard bear crawl. Once PAX#1 is crawling, PAX#2 begins his 10 merkins.  Meanwhile, PAX #1 will stop crawling at the first 10 yard cone and will then Mosey across the football field where he will then stop and proceed to move forward by doing 10 yard lunges at the other sideline. He will then stop at the 20 yard line and proceed to Mosey across the football field to the other (left) sideline, again, which is where we then rinse/repeat the sequence of events until we work our way all the way through the lateral and horizontal dimensions of the whole football field. About mid way point through the course, there was an agility ladder in the middle of the filed where the HIM would navigate (laterally) in a plank position to the other side of the ladder to help strengthen his core/upper body. The PAX completed two rounds of the course.

*Mosey to the pavilion

Pavillion:

Set 1:                   Irkins (IC: 15x)                               Step-Ups (IC: 25x)

Set 2:                   Dips  (IC: 15x)                                Squats (IC: 25x)

*Mosey to building/restrooms

-PAX completed 1:15 of wall squats

*Mosey back to main parking lot

MARY:

-LBC’s (IC: 25x)

-Box Cutters (IC: 25x)

-American Hammer (IC: 25x)

C.O.T.