So I’m sitting here waiting for the hurricane Florence to start down pouring on us and figured I should take the opportunity to write up my back blast from Thursday, so here it is.
As I was preparing for the workout I figured it was time to get back to some punishing workouts after taking some time off post BRR. So this is what I came up with:
Warm Up:
Side straddle hops x 15 IC
Hillbilly’s x 15 IC
Humpy’s x 15 IC
Alternating Toe Touches x 15 IC
High Knees x 15 IC
Next we moseyed across the road over to the track at the school and starting by splitting up the PAX, 1/2 did 10 pull-ups on the monkey bars, 1/2 did 10 swerkins, then we switched.
We then moseyed to the next corner of the track for 20 lunges, then moseyed to the next corner for 10 burpees, then to the next corner and on to the basketball court where we bear crawled the length of the court, did 5 dive bomber pushups, then bear crawled back and did 5 more dive bomber pushups. Then we went back to the starting area by the swings and monkey bars and did another lap.
Next we moseyed over to the block pile at Corinth and all PAX grabbed a block. Then I split the pax up, a few at each corner around the large Corinth courtyard. The PAX would do the called exercise at each corner, then mosey 3/4 of a lap to the previous corner and then complete that exercise and so on until all PAX did the exercise at each corner. For lap 1 we did:
Curls x 25, OH Press x 25, Kettle Bell Swings x 20, Bench Press x 30
For lap 2 we did:
OH Skull Crushers x 25, Goblet Squats x 20, Side to Side Block Merkins x 8 each arm, Bent Over Rows x 25
We then put our blocks back and moseyed back to the AO where we did a few minutes of Mary called by our PAX.
Then we did the Announcements, Count Off, Name O Rama and WOD.
WOD was from Matthew 8:23 – 27, about trusting God and having faith in the Storm and knowing that he is in control.
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