AO: Lock Up
When: 07/25/2022
PAX:
Number of Pax: 6
Pax Names: Dora, ElToro, Legkick, Pumba, Spike, Trigger,
Number of FNGS: 0
FNG Names:
QIC: Spike
The BackBlast:
Conditions : 82F and high humidity, cloudy skies
Q : Spike
Beatdown : 6 PAX posted
DISCLAIMER : Was given heartily, forcing the men to accept their fate!
Warmup :
- SSHs 10X IC
- Arm circles 10X IC
- Chinooks 10X IC
- Circle arms 10X IC
- Sprinklers 10X IC
- Weed Pickers 10X IC
- Plank Position – push down on toes (heels to ground) stretch
- Cobra Pose stretch
- Best Stretch Ever – right leg 10 seconds, left leg 10 seconds
- Plank Jacks 10X IC
Full Disclaimer : YHC found this workout (same name even) on a Backblast from SubZero in the F3 Cherokee area. Some people actually read those things, and re-use them!
The thang :
1 Burpee OYO
2 Big Boy sit-ups OYO
3 Merkins (civilian cadence)
4 Mountain Climbers IC
5 Low Slow Squats IC
Run 1 Lap (in this case, the lap was around 0.12 miles)
Upon the return from the lap, we increased the multiplier by 1
2nd round= 2 Burpees, 4 big bois, 6 merkins, 8 mountain climbers, 10 squats
3rd round = 3 burpees, 6 big bois, 9 merkins, 12 mountain climbers, 15 squats
4th round = 4 burpees, 8 big bois, 12 merkins, 16 mountain climbers, 20 squats
5th round = 5 burpees, 10 big bois, 15 merkins, 20 mountain climbers, 25 squats
6th round = 6 burpees, 12 big bois, 18 merkins, 24 mountain climbers, 30 squats
7th round = 7 burpees, 14 big bois, 21 merkins, 28 mountain climbers, 35 squas
After the 7th round, we had about 6 minutes left – perfect for some 6MOM! (And to be honest, 7 rounds was just about enough, as YHC could tell we were all pretty gassed – or at least YHC was!)
6MOM :
Flutter kicks – hands under your 6 – 10x IC
Flutter kicks – hands out to the side – 10X IC
Flutter kicks – hands crossed on chest – 10X IC
Flutter kicks – hands over your head – 10X IC
Superman holds – 10X IC
E2K – 10X IC right, then 10X IC left
Toe touches – 10x IC
Heel taps – 16x IC until time ran out
COT included some praises for parents still living! Announcements included the 2 year anniversary of the Thicket tomorrow!
Too hot for coffee, but we hung out with our water bottles for a bit.
THE 12 DAYS OF CHRISTMAS IN JULY
Gandalf at Channel Marker – Bohicket Marina, Seabrook Island, SC
Warm Up
ALBATROSS WINGS – HOLD between reps
Start with 10 x Forward Arm Circles, hold,
10 x Backwards Arm Circles, hold,
10 x seal claps, hold,
10 x overhead claps.
Abe Vagodas – IC – 10x
Stretch Right / Stretch Left / INCLUDE ACHILLES
The Thang
Started at Shovel Flag for Day 1, then over to Fuel Dock to celebrate:
THE 12 DAYS OF CHRISTMAS IN JULY
Perform Day 1 and mosey to Fuel Dock.
Perform Day 2, and then Day 1 and mosey to the Fountain, Day 3 and alterate Fuel Dock/Fountain for remainder of Christmas
Repeat and keep adding another day until you get to Day 12, Day 11, etc. etc.
1 x Diamond Merkin
2 x Bonnie Blairs IC
3 x Wide-Armed Merkins
4 x Burpees (musically: 4 stinkin Burpees)
5 x Crunchy Frogs (5 golden crunchy frogs)
6 x Plank Jacks IC
7 x Bobby Hurleys
8 x Flutter Kicks IC
9 x Side Straddle Hops IC or single count
10 x Mountain climbers (2 ct)
11 x American Hammers IC
12 x Groiners Single single ct