The BackBlast:

5:30 Start

“WWW Beatdown” Slogger (2nd) Q

*due to significant rain, modified beatdown for under pavilion

Welcome to the Chieftain, Monday Beatdown

F3 – Fitness, Fellowship and Faith

5 Pillars (FORM-C):

1. Always FREE
2. Always OUTDOORS
3. Led on a ROTATIONAL basis by fellow PAX
4. Open to all MEN
5. End in the CIRCLE OF TRUST

Disclaimer – I’m not a professional trainer. You know your limitations and your body. Listen to it. Modify down or up whenever you feel the need.

5:35 Warm Ups

• Michael Phelps – IC-20
• Abe Vigoda – IC -20
• Arm Circles – IC 15
• Circle Arms – IC 15
• SSH – IC – 25

Today is August 23 which I’ve learned is “Internaut’s Day.” An “internaut” is a person who possesses a thorough knowledge of how to use the Internet. I don’t think any of us are. But this date was chosen because some designate August 23, 1991 as the day that the internet was first made publicly available. So 30 years ago.

So we’re going to pay homage to the WWW by completing a few exercises that all start with W.

First up:

5:40 Wave of Merkins – Circle up, get into plank position, first person does one merkin, then the next person to the right does a merkin, should look like a wave flowing around the circle, until you get back to the first person who then performs 2 merkins, repeat all the way up to 10 and back down. Stay in plank position the entire time.

5:50 Welsh Dragons – Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first. *Modification of bear crawl to mountain climbers (thanks @Foxhole)

6:10 Walk Like An Egyptian – Pax line up, single-file about an arm-length apart. In unison, entire Pax lunge forward with their right leg and hold the lunge, while the last Pax jailbreaks to the front of the line. The entire Pax then recover and lunge forward with their left leg and hold the lunge, while the last Pax jailbreaks to the front. Process continues until all Pax have cycled through at least once. *The one part that we complete outside the pavilion. We completed 4 cycles of all PAX running through.

6MM

• Box-Cutters
• American Hammers
• Rosalita’s 
• LBCs

COT