AO: PorkChop Hill
When: 06/30/2022
PAX:
Number of Pax: 4
Pax Names: Cheese Steak, Downward Dog, Drone, Folgers, Sandworm,
Number of FNGS: -1
FNG Names:
QIC: Drone
The BackBlast:
Conditions: 110% soupy humidity
Warmup:
-
Slaughter Starter: Thunderstruck – Smurf jacks w/ sprawls
- Note: Big crowd pleaser!
-
10 x Weed pickers
-
10 x Windmills
-
15 x Michael Phelps
-
15 x Lunges
-
15 x Sumo squats
The Thang:
F3 Cha Cha Slide – plank position for the full song, plus:
-
“Cha Cha” = Mountain climbers
-
“Clap Your Hands” = Shoulder taps (or Spider Merkins for extra credit)
-
“Hand on Your Knees” = Hand to opposite knee
-
“Slide to the Left/Right” = Plank side shuffle
-
“Right/Left Foot Stomp” = Toe tap sideways from normal plank position
-
“Hop” = Groiners
-
“Criss Cross” = Plank Jack
-
“Bring it Back” = Inchworm up and back down
-
By unanimous vote, the pax decided to change this to forward/backward plank shuffles next time.
-
By the end of the interminable 6.5 minutes, we had all made generous sweat donations to the sidewalk gods. With a few tweaks, this will be a returning Snotwoggler.
Burpee Blackjack (using F3 card deck)
-
First pax deals cards to himself and decides when to stop
-
Shy of 21 = Dealer picks one of the card exercises and pax do the combined number of reps; top off with burpees to get to 21
-
e.g. If cards add up to 18, do 18 BBSU/SSH/Merkins/etc. + 3 burpees
-
-
Exactly 21 = Pax do 21 reps of a card exercise (dealer’s choice) with NO burpees
-
Bust = Pax do 21 burpees
-
Parking lot out & back sprint at the end of each round
Conditions: 110% soupy humidity
Warmup:
-
Slaughter Starter: Thunderstruck – Smurf jacks w/ sprawls
- Note: Big crowd pleaser!
-
10 x Weed pickers
-
10 x Windmills
-
15 x Michael Phelps
-
15 x Lunges
-
15 x Sumo squats
The Thang:
F3 Cha Cha Slide – plank position for the full song, plus:
-
“Cha Cha” = Mountain climbers
-
“Clap Your Hands” = Shoulder taps (or Spider Merkins for extra credit)
-
“Hand on Your Knees” = Hand to opposite knee
-
“Slide to the Left/Right” = Plank side shuffle
-
“Right/Left Foot Stomp” = Toe tap sideways from normal plank position
-
“Hop” = Groiners
-
“Criss Cross” = Plank Jack
-
“Bring it Back” = Inchworm up and back down
-
By unanimous vote, the pax decided to change this to forward/backward plank shuffles next time.
-
By the end of the interminable 6.5 minutes, we had all made generous sweat donations to the sidewalk gods. With a few tweaks, this will be a returning Snotwoggler.
Burpee Blackjack (using F3 card deck)
-
First pax deals cards to himself and decides when to stop
-
Shy of 21 = Dealer picks one of the card exercises and pax do the combined number of reps; top off with burpees to get to 21
-
e.g. If cards add up to 18, do 18 BBSU/SSH/Merkins/etc. + 3 burpees
-
-
Exactly 21 = Pax do 21 reps of a card exercise (dealer’s choice) with NO burpees
-
Bust = Pax do 21 burpees
-
Parking lot out & back sprint at the end of each round