AO: PorkChop Hill
When: 12/30/2021
PAX:
Number of Pax: 3
Pax Names: Downward Dog, Drone, Sandworm,
Number of FNGS: 0
FNG Names:
QIC: Drone
The BackBlast:
Warmup:
-
25 x SSH
-
20 x Shoulder taps
-
20 x Copperhead squats
-
25 x Mountain climbers
-
15 x Tempo Merkins
-
20 x Chinooks
-
20 x Table step ups OYO
3 rounds of:
-
30 x Calf raises OYO
-
10 x Merkins OYO
The Thang:
Round 1 – 10 minutes AMRAP (As Many Rounds of the 4 exercises As Possible)
-
20 Coupon Thrusters
-
20 Bent over rows
-
20 Dead lifts
-
Broad jump 10 yards out and back (modified to lunges after Downward Dog and YHC both slipped on the wet pavement)
Round 2 – 10 minutes AMRAP
-
10 Blockees (Burpee with your coupon, a.k.a. Man Makers)
-
22 Curls for the Gurls!
-
22 Coupon Bench presses (on back)
-
Bear Crawl 10 yards out and back
2 min. Block lifts to the bench and down or Block Swings (pax choice)
30 x American Hammers (OYO), hold 6″ until quittin’ time
CoT
Novelist Toni Morrison on the measure of success:
“For me, success is not a public thing. It’s a private thing. It’s when you have fewer and fewer regrets.”
When setting goals this New Year’s, consider what success means to you, and make your goals Focused, Measurable, and Accountable.
Warmup:
-
25 x SSH
-
20 x Shoulder taps
-
20 x Copperhead squats
-
25 x Mountain climbers
-
15 x Tempo Merkins
-
20 x Chinooks
-
20 x Table step ups OYO
3 rounds of:
-
30 x Calf raises OYO
-
10 x Merkins OYO
The Thang:
Round 1 – 10 minutes AMRAP (As Many Rounds of the 4 exercises As Possible)
-
20 Coupon Thrusters
-
20 Bent over rows
-
20 Dead lifts
-
Broad jump 10 yards out and back (modified to lunges after Downward Dog and YHC both slipped on the wet pavement)
Round 2 – 10 minutes AMRAP
-
10 Blockees (Burpee with your coupon, a.k.a. Man Makers)
-
22 Curls for the Gurls!
-
22 Coupon Bench presses (on back)
-
Bear Crawl 10 yards out and back
2 min. Block lifts to the bench and down or Block Swings (pax choice)
30 x American Hammers (OYO), hold 6″ until quittin’ time
CoT
Novelist Toni Morrison on the measure of success:
“For me, success is not a public thing. It’s a private thing. It’s when you have fewer and fewer regrets.”
When setting goals this New Year’s, consider what success means to you, and make your goals Focused, Measurable, and Accountable.