AO: The Pound

When: 12/15/2021

PAX:

Number of Pax: 3

Pax Names: Bunker, Huffy,

Number of FNGS: 0

FNG Names:

QIC: Bunker Boy


The BackBlast:

Leg O’Rama:

3 Pax used the warmth of the parking deck and their coupons to fight through a cold morning leg beat down.

Warm Up:

  • 25 side straddle hops in cadence
  • 15 weed pickers in cadence
  • 30 seconds touch your toe stretch
  • 15 second leg stretch to right
  • 15 second leg stretch to the left
  • 10 hillbillies in cadence
  • 15 Michael Phelps in cadence

The Thang:

  • Round One – start with coupon on first floor entrance area
    • 30 weighted squats with coupon
      • Run to second floor elevator lobby
    • 20 side lunges (double count)
      • Run to third floor elevator lobby
    • 30 jumping lunges
      • Run to fourth floor elevator lobby
    • 50 calf raises
      • Run to far wall on other side of parking deck
    • 30 seconds wall sit
      • Run down stairs and back to starting point
  • Break One:
    • 3 count Lt. Dan down the first floor parking slope (3 lunges for every squat)
    • Riffle carry coupon back to starting point
    • Hold air squat for six
  • Round Two:
    • 30 weighted squats with coupon
      • Run to second floor elevator lobby
    • 20 side lunges (double count)
      • Run to third floor elevator lobby
    • 30 jumping lunges
      • Run to fourth floor elevator lobby
    • 50 calf raises
      • Run to far wall on other side of parking deck
    • 60 seconds wall sit
      • Run down stairs and back to starting point
  • Break Two
    • 3 count Lt. Dan down the first floor parking slope
    • Riffle carry coupon back to starting point
    • Hold air squat for six
  • Mary
    • Pax rotated calling out ab exercises for final five minutes of workout

Leg O’Rama:

3 Pax used the warmth of the parking deck and their coupons to fight through a cold morning leg beat down.

Warm Up:

  • 25 side straddle hops in cadence
  • 15 weed pickers in cadence
  • 30 seconds touch your toe stretch
  • 15 second leg stretch to right
  • 15 second leg stretch to the left
  • 10 hillbillies in cadence
  • 15 Michael Phelps in cadence

The Thang:

  • Round One – start with coupon on first floor entrance area
    • 30 weighted squats with coupon
      • Run to second floor elevator lobby
    • 20 side lunges (double count)
      • Run to third floor elevator lobby
    • 30 jumping lunges
      • Run to fourth floor elevator lobby
    • 50 calf raises
      • Run to far wall on other side of parking deck
    • 30 seconds wall sit
      • Run down stairs and back to starting point
  • Break One:
    • 3 count Lt. Dan down the first floor parking slope (3 lunges for every squat)
    • Riffle carry coupon back to starting point
    • Hold air squat for six
  • Round Two:
    • 30 weighted squats with coupon
      • Run to second floor elevator lobby
    • 20 side lunges (double count)
      • Run to third floor elevator lobby
    • 30 jumping lunges
      • Run to fourth floor elevator lobby
    • 50 calf raises
      • Run to far wall on other side of parking deck
    • 60 seconds wall sit
      • Run down stairs and back to starting point
  • Break Two
    • 3 count Lt. Dan down the first floor parking slope
    • Riffle carry coupon back to starting point
    • Hold air squat for six
  • Mary
    • Pax rotated calling out ab exercises for final five minutes of workout

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