AO: The Pound
When: 11/14/2020
PAX:
Number of Pax: 15
Pax Names: Chewbone, Chicharrone, Downward Dog, Folgers, Frenchy, LAX, Peches, Princess, Sassafras, Sgt. Tickler, Stroke Seat, Tater, Wall-E,
Number of FNGS: 1
FNG Names:
QIC: Frenchy
The BackBlast:
Warmup:
-Michael Phelps while doing disclaimer
-20 SSH
-15 Moroccan Night Clubs
-10 Tunnels
-Indian Run lap around the field
The Thang:
Break the football field down into 4 parts, setting cones every 25 yards. You will do 4 rounds of exercises, adding levels as you go. Every round starts with a 5 burpee buy in, after which you run 25 yards and do another exercise.
Round 1: 5 Burpees, 25 Merkins, run back to start.
Round 2: 5 Burpees, 25 Merkins, 50 LBCs, run back to start.
Round 3: 5 Burpees, 25 Merkins, 50 LBCs, 75 Mountain Climbers (single count), run back to start.
Round 4: 5 Burpees, 25 Merkins, 50 LBCs, 75 Mountain Climbers (single count), 100 SSH, hold high plank or air squat while waiting for the 6.
Conduct Lieutenant Dan’s on the way back.
Lieutenant Dan = 1 Imperial Squatter to 4 Lunges; increasing by 1 Squat and 4 Lunges each set until you complete a final set of 5 Imperial Squatters to 20 Lunges.
Jog back to where we started our Quarter Pounder. Quick 10 count, followed by another Indian Run lap around the field.
NOTE: This Q is the DOUBLE Quarter Pounder. We did 4 more rounds, with the following exercises.
Round 1: 5 Burpees, 25 Shoulder Taps (Double Count), run back to start.
Round 2: 5 Burpees, 25 Shoulder Taps (Double Count), 50 Freddie Mercuries (Double Count), run back to start.
Round 3: 5 Burpees, 25 Shoulder Taps (Double Count), 50 Freddie Mercuries (Double Count), 75 Mountain Climbers (single count), run back to start.
Round 4: 5 Burpees, 25 Shoulder Taps (Double Count), 50 Freddie Mercuries (Double Count), 75 Mountain Climbers (single count),100 SSH, hold high plank or air squat while waiting for the 6.
Conduct Lieutenant Dan’s on the way back.
Lieutenant Dan = 1 Squat to 4 Lunges; increasing by 1 Squat and 4 Lunges each set until you complete a final set of 5 Squat to 20 Lunges.
Jog back to starting point with just enough time for some Mary.
Mary:
30 Second Plank Hold
30 Second Plank Hold (Left)
30 Second Plank Hold (Right)
Quick announcements, we pledged, prayed, and were on our way.
Warmup:
-Michael Phelps while doing disclaimer
-20 SSH
-15 Moroccan Night Clubs
-10 Tunnels
-Indian Run lap around the field
The Thang:
Break the football field down into 4 parts, setting cones every 25 yards. You will do 4 rounds of exercises, adding levels as you go. Every round starts with a 5 burpee buy in, after which you run 25 yards and do another exercise.
Round 1: 5 Burpees, 25 Merkins, run back to start.
Round 2: 5 Burpees, 25 Merkins, 50 LBCs, run back to start.
Round 3: 5 Burpees, 25 Merkins, 50 LBCs, 75 Mountain Climbers (single count), run back to start.
Round 4: 5 Burpees, 25 Merkins, 50 LBCs, 75 Mountain Climbers (single count), 100 SSH, hold high plank or air squat while waiting for the 6.
Conduct Lieutenant Dan’s on the way back.
Lieutenant Dan = 1 Imperial Squatter to 4 Lunges; increasing by 1 Squat and 4 Lunges each set until you complete a final set of 5 Imperial Squatters to 20 Lunges.
Jog back to where we started our Quarter Pounder. Quick 10 count, followed by another Indian Run lap around the field.
NOTE: This Q is the DOUBLE Quarter Pounder. We did 4 more rounds, with the following exercises.
Round 1: 5 Burpees, 25 Shoulder Taps (Double Count), run back to start.
Round 2: 5 Burpees, 25 Shoulder Taps (Double Count), 50 Freddie Mercuries (Double Count), run back to start.
Round 3: 5 Burpees, 25 Shoulder Taps (Double Count), 50 Freddie Mercuries (Double Count), 75 Mountain Climbers (single count), run back to start.
Round 4: 5 Burpees, 25 Shoulder Taps (Double Count), 50 Freddie Mercuries (Double Count), 75 Mountain Climbers (single count),100 SSH, hold high plank or air squat while waiting for the 6.
Conduct Lieutenant Dan’s on the way back.
Lieutenant Dan = 1 Squat to 4 Lunges; increasing by 1 Squat and 4 Lunges each set until you complete a final set of 5 Squat to 20 Lunges.
Jog back to starting point with just enough time for some Mary.
Mary:
30 Second Plank Hold
30 Second Plank Hold (Left)
30 Second Plank Hold (Right)
Quick announcements, we pledged, prayed, and were on our way.