The BackBlast:

Scooby-Doo COP

Concept

• Random scene changes from the main workout (“Doodly-Doo, Doodly-Doo”)
• I would have had a normal workout if it weren’t for those meddling PAX

Workout Schedule

PAX Warmup with Mosey

Main Workout – Six COP Stations (2 rounds for Thu, Mar 17)

Three Scenes – 1: Mosey Scene, 2: Theme Park Scene 3: Scramble Scene (6 scenes for Thu, Mar 17)

• Note: The main workout can be interrupted at any time to go to a scene
• A chosen PAX makes the decision when to jump from the main workout to a scene (PAX rotate on making the call)
• The jump to a scene can happen at any time, and the PAX move to the next main stations when they return to the main COP

Close Out (1 minute of side saddle hops, 1 minute of bodyweight squats)

Workout Structures

Six COP Stations

1. Leg
2. Core / Back
3. Arms / Sholders
4. Leg
5. Core / Back
6. Wild Card

Three Scenes

1. Mosey Scene (short-run)
2. Theme Park (F3 Exicon “4×4”)
3. Scramble Stations (one for each PAX, first-come/first-serve) (a. side straddle hop, b. burpees, c. bodyweight squats)