AO: PorkChop Hill

When: 03/09/2023

PAX:

Number of Pax: 6

Pax Names: Cheese Steak, Downward Dog, Drone, Rookie, Saddle Sore, Sandworm,

Number of FNGS: 0

FNG Names:

QIC: Drone


The BackBlast:

Our workouts have gotten too safe and sanitized, so today we’re throwing our security blanket (the pavilion) in the mud, stomping on it, and then lighting it on fire.
Warmup:
  • Normal stuff (on the field, not under the pavilion) – windmills, SSH,
  • Mosey around field – mixed in butt kickers, high knees, karaoke, backwards run
  • Jump Around – SSH, squat jump every time they say “jump”
The Thang:
4 Corners AMRAPs (10 min each)
  • Round 1 – ABS – broad jump burpee and Inchworm between corners
    1. 20 x Little Baby Flutter Kicks (flutter kicks while doing crunches)
    2. 20 x Gas Pumps – LBC tuck to spread Hello Dolly
    3. 20 x American Hammers
    4. 20 x Box cutters
  • Round 2 – ARMS – bear crawl between corners, always facing same direction
    1. 10 x Merkins
    2. 10 x Werkins
    3. 10 x Diamond Merkins
    4. 10 x Stagger left/right (alternate rounds)
  • Round 3 – LEGS – lunge between corners, always facing same direction
    1. 10 x Bear Squats
    2. 10 x Iron Mike’s
    3. 20 x Smurf Jacks
    4. L20 x Imperial Walkers
Circle of Trust – does my use of time reflect what I say is my priority?

Our workouts have gotten too safe and sanitized, so today we’re throwing our security blanket (the pavilion) in the mud, stomping on it, and then lighting it on fire.
Warmup:
  • Normal stuff (on the field, not under the pavilion) – windmills, SSH,
  • Mosey around field – mixed in butt kickers, high knees, karaoke, backwards run
  • Jump Around – SSH, squat jump every time they say “jump”
The Thang:
4 Corners AMRAPs (10 min each)
  • Round 1 – ABS – broad jump burpee and Inchworm between corners
    1. 20 x Little Baby Flutter Kicks (flutter kicks while doing crunches)
    2. 20 x Gas Pumps – LBC tuck to spread Hello Dolly
    3. 20 x American Hammers
    4. 20 x Box cutters
  • Round 2 – ARMS – bear crawl between corners, always facing same direction
    1. 10 x Merkins
    2. 10 x Werkins
    3. 10 x Diamond Merkins
    4. 10 x Stagger left/right (alternate rounds)
  • Round 3 – LEGS – lunge between corners, always facing same direction
    1. 10 x Bear Squats
    2. 10 x Iron Mike’s
    3. 20 x Smurf Jacks
    4. L20 x Imperial Walkers
Circle of Trust – does my use of time reflect what I say is my priority?

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