AO: The Pound
When: 03/19/2021
PAX:
Number of Pax: 6
Pax Names: Corndog, Gecko, Hattie, Huffy, Tarheel,
Number of FNGS: 0
FNG Names:
QIC: Huffy
The BackBlast:
5 LOCAL Pax + a Bonus Guy from F3 Knoxville!!! Enjoyed Huffy’s Lake Herrick He-man Hustle!!!
WARM UP
Side straddle hops
Windmills
Imperial walkers
???
THE THANG
Mosey to lakeside trail!
30sec intervals with 10 seconds in between:
30sec: Handrail Pull ups
30 sec: Seal Claps
30—Mosey to hilltop
30 seconds wall jumps/steps
30seconds lunges
30—mosey to pavilion
30 seconds Burpees
30 seconds squats
—mosey to lake wall
30 seconds merkins
30 seconds air press
Back to handrail….
~6-7 min / round
Repeat 6 ROUNDS until 750
MARY:
60 SECONDS Plank
PLEDGE!
PRAYER / PRAISE- round robin
CLOSING PRAYER
end— proceed to dominate the day….
5 LOCAL Pax + a Bonus Guy from F3 Knoxville!!! Enjoyed Huffy’s Lake Herrick He-man Hustle!!!
WARM UP
Side straddle hops
Windmills
Imperial walkers
???
THE THANG
Mosey to lakeside trail!
30sec intervals with 10 seconds in between:
30sec: Handrail Pull ups
30 sec: Seal Claps
30—Mosey to hilltop
30 seconds wall jumps/steps
30seconds lunges
30—mosey to pavilion
30 seconds Burpees
30 seconds squats
—mosey to lake wall
30 seconds merkins
30 seconds air press
Back to handrail….
~6-7 min / round
Repeat 6 ROUNDS until 750
MARY:
60 SECONDS Plank
PLEDGE!
PRAYER / PRAISE- round robin
CLOSING PRAYER
end— proceed to dominate the day….