AO: The Pound

When: 07/15/2023

PAX:

Number of Pax: 5

Pax Names: Sandworm,

Number of FNGS: 0

FNG Names:

QIC: Sandworm


The BackBlast:

Title: Back to the Ranch
Pax: Sandworm (Q), Sushi Roll, Huffy, Addi Daddi, Crush
Summary: Focused on core back and stomach muscles and saw robo-lawn-mowers and a good-size spider during the workout.
WARMUP – Ran 100-yard field (next to parking garage) there and back throwing the frisbee. Dropped the frisbee 4 times and did a total of 40 merkins
Backblast Image: https://www.setforset.com/blogs/news/30-best-core-exercises
THANG
Layout: 11Zs done at the ranch (field in front of pavilion) and core exercises done at various stations around the lake
11Z – Romanian Deadlift and Merkins
11Z – Upright Row and Mountain Climbers
Core Exercises at 4 stations (1 min, 45 sec, 30 sec with 15 sec rest in between)
  1. Crunchy Frogs
  2. Planks
  3. Freddy Mercuries
  4. Heals to Heaven
11Z – Thrusters or Overhead Press and Merkins

Totals:

  • 150 merkins
  • 55 Romanian deadlifts
  • 55 overhead press  or thrusters
  • 55 high pulls
  • 55 mountain climbers (110 easy-count)
  • 2 min 15 sec of each below
    1. crunchy frog
    2. plank
    3. freddy mercury
    4. heals to heaven
COT – As iron sharpens iron

Title: Back to the Ranch
Pax: Sandworm (Q), Sushi Roll, Huffy, Addi Daddi, Crush
Summary: Focused on core back and stomach muscles and saw robo-lawn-mowers and a good-size spider during the workout.
WARMUP – Ran 100-yard field (next to parking garage) there and back throwing the frisbee. Dropped the frisbee 4 times and did a total of 40 merkins
Backblast Image: https://www.setforset.com/blogs/news/30-best-core-exercises
THANG
Layout: 11Zs done at the ranch (field in front of pavilion) and core exercises done at various stations around the lake
11Z – Romanian Deadlift and Merkins
11Z – Upright Row and Mountain Climbers
Core Exercises at 4 stations (1 min, 45 sec, 30 sec with 15 sec rest in between)
  1. Crunchy Frogs
  2. Planks
  3. Freddy Mercuries
  4. Heals to Heaven
11Z – Thrusters or Overhead Press and Merkins

Totals:

  • 150 merkins
  • 55 Romanian deadlifts
  • 55 overhead press  or thrusters
  • 55 high pulls
  • 55 mountain climbers (110 easy-count)
  • 2 min 15 sec of each below
    1. crunchy frog
    2. plank
    3. freddy mercury
    4. heals to heaven
COT – As iron sharpens iron

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