The BackBlast:

Title: Baby Back Pond Extended Route

Based on the early April Parvo Pond experience, this extended workout had 12 two-minute stops with PAX choice exercises.

PAX: Honey Pot, Saddle Sore, Sushi Roll, Sandworm

WARMUP

THANG

Two-minute exercises were:

1. Tabata style: four 20 seconds on and 10 seconds off
2. One minute marks: 2 one-minute exercises with 15 second rest
3. Other: Based on PAX choice

Exercises

1. Sandworm: Side Straddle Hops (2 x 1 min)
2. Saddle Sore: Diamond Merkins (2 min tabata)
3. Honey Pot: American Hammers (1 min), Narrow Squats (1 min)
4. Sushi Roll: Mike Tysons (2 min tabata)
5. Sandworm: Bernie Sanders (5 reps up and down the pond embankment)
6. Saddle Sore: 25 foot (ish) boardwalk lunges
7. Honey Pot: See Saw Dips (2 x 20 sec), See Saw Calf Raises (2 x 20 sec)
8. Sushi Roll: Tripple Box Jump (10x)
9. Sandworm: Air Squats (2 min tabata)
10. Saddle Sore: Air Punches (2 x 1 min)
11. Honey Pot: Superman Extended (1 min), Heals to Heaven (1 min)
12. Sushi Roll: Pull-Up Bars (2 min tabata)

The extended supermans were done on a bridge, starting from a 90-degree bent waist position. Product placement was key, if you know what I mean.

We were trying to come up with a new name for Parvo Pond. I used Baby Back Pond as the title of the beatdown, but there could be an even better name. “Dead Armadillo Creek” also needs a new name.

We used some of the ropes course stations, like the see-saw and triple box jump structure

COT