The BackBlast:

Title: Duck Walk Practice

Pax: Sandworm (Q), Cheese Steak

We began the beatdown with Mumford and Sons but no Gen Zs showed up. We went on to Milli Vinilli and then to an 80’s play list. The duck walk was a tribute to Redd Foxx from Sanford and Sons TV show. 

John Elroy Sanford (December 9, 1922  – October 11, 1991), better known by his stage name Redd Foxx, was an American stand-up comedian and actor.

Mumford and Sons became a stadium-sized act with their debut Sigh No More in 2009.

Warm-o-Rama:

Normal stuff + 3 rounds of 15-foot Duck Walk out and Bear Crawl back.

The Thang:

The beatdown was calisthenics to practice for 4 movements in a sprocket style. Sprockets of four rotating exercises for three rounds. 9 minutes of 30 seconds on and 15 seconds off.  Rotate to a new exercise every time.

Duck Walk Practice 

1. Squat Kick 
2. Waddle Sit 
3. Penguin Waddles 
4. Cossack Squat  

Burpee Practice 

1. Oompa Loompas
2. Jump Squats
3. Bouncing half squats
4. Squirrel Splats

Bear Crawl Practice

1. Lunge merkins 
2. Opposite Arm and Leg Reach  
3. Spaghetti Back to Dry Dock 
4. Two steps forward, two steps back

Crab Walk Practice

1. Bench Dips 
2. Kick Thrusts
3. Big Boy Situps
4. Crab shoulder taps

COT

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