I have a confession… I haven’t written a Back Blast in so long I almost forgot how. I still can find my way to the AO’s to get a much needed dose of Fitness, Fellowship and Faith. There are many among us missing out on this great time due to a disease called “Fart-sacking”. GET OUT OF BED!
We Started this beautiful Thursday morning Hurler with a few warm-up exercises in cadence:
- Humpys
- Smurf-jacks
- Wind Mills
- Side Straddle Hops
The PAX then moseyed to the drug store for a 35 min AMRAP workout. Everyone partnered up. Partner one would do an exercise (AMRAP) on the short wall while partner two made there way to the vertical wall for ten rep exercise and return to exchange. Exercise’s were:
AMRAP Moving Vertical wall
- Step-ups 1. Bearcrawl 1. Australian Mt. Climbers
- Step-ups 2. Bearcrawl 2. Australian Mt. Climbers
- Step-ups 3. Bearcrawl 3. Australian Mt. Climbers
- Squats 4. Bearcrawl 4. Australian Mt. Climbers
- Squats 5. Bearcrawl 5. Australian Mt. Climbers
- Squats 6. Bearcrawl 6. Australian Mt. Climbers
- Dips 7. Duck-walk 7. Itsi-Bitsi spider
- Dips 8. Duck-walk 8. Itsi-Bitsi spider
- Dips 9. Duck-walk 9. Itsi-Bitsi spider
- Incline Merkins 10. Duck-walk 10. Itsi-Bitsi spider
- Incline Merkins 11. Duck-walk 11. Itsi-Bitsi spider
- Incline Merkins 12. Duck-walk 12. Itsi-Bitsi spider
COT:
4″ And God will wipe away every tear from their eyes; there shall be no more death, nor sorrow, nor crying. There shall be no more pain, for the former things have passed away.”
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