AO: Blast Furnace
When: 11/09/2023
PAX:
Number of Pax: 20
Pax Names: Aikman, Checkers, Dogg, Front-Runner, Hall Pass, Helix, Lando, Litterbug, Magellan, Mai Tai, melatonin, Peach, Pipes, Road Rage, Sliderule, Slinky, Spike, Spinal Tap, Tuck, Winklevoss,
Number of FNGS: 0
FNG Names:
QIC: Lando
The BackBlast:
Conditions: 43F and clear
Warm Up:
- Monkey Humpers
- Side Straddle Hops
- Arm Circles
- Circle Arms
- Plank
- Down Dog
- Cobra
- 5 Merkins OYO
The Thang:
PAX did Chest, Back and Bi’s.
Format: 1 exercise of each for reps, then mosey. 1 exercise of each in isometric format, then mosey. 1 exercise which included all 3 for reps. Rinse and Repeat for 3 rounds, then Mary.
Round 1:
| Round | Reps | ISO | All 3 | ||
| 1 | 15 Merkins | Mosey | 75 second Elevator Merkins | Mosey | Modified Man Makers
10 Merkin / Row / Curl |
| 15 Double Handed Rows | 8 Double Handed Row w/5 second hold | ||||
| 15 Double Handed Curls | 8 Double Handed Curl w/5 second hold |
Round 2:
| 2 | 15 Diamond Merkins | Mosey | 30 second middle floor hold Merkin | Mosey | Modified Man Makers
10 Merkin / Row / Curl |
| 10 One Handed Row | 5 One Handed Row w/5 second hold | ||||
| 21s | 35 Second Curl and Hold |
Round 3:
| 3 | Merkin Count-O-Rama – 5 down to 1 | Mosey | 45 second Elevator Merkins | Mosey | Modified Man Makers
8 Merkin / Row / Curl |
| Row Count-O-Rama – 5 down to 1 | 30 Second Row and Hold | ||||
| Curl Count-O-Rama – 5 down to 1 | 35 Second Curl and Hold |
COT:
Defeat evil and allow Good to prevail!