AO: The Pound

When: 03/03/2021

PAX:

Number of Pax: 4

Pax Names: Frenchy, Huffy, Tater, Wham-O,

Number of FNGS: 0

FNG Names:

QIC: Frenchy


The BackBlast:

Warm Up:

  1. SSH
  2. Michael Phelps
  3. Chinooks
  4. Weed Pickers

The Thang: Used cones to form a triangle, and PAX may start on any cone, because exercises are performed as a group. Between each round of 3 exercises, PAX run to the end of the parking deck and back.

Upper Body: 20 reps of each exercise, while rifle carrying the cindys between stations. PAX are not allowed to set down their cindy.

  1. Overhead Press
  2. Curls
  3. Curl-presses (Curl into an overhead press)

Upper Body Round 2: 20 reps of each exercise, while rifle carrying the cindys between stations. PAX are not allowed to set down their cindy.

  1. Iso Merkin (single count)
  2. Carolina Dry Docks
  3. Prison Merkin (close-grip with a focus on working triceps)

Lower Body: 20 reps of each exercise, while lunge-walking between stations.

  1. Curtsy Squat
  2. Monkey Humpers
  3. Sumo Squat

Lower Body Round 2: 20 reps of each exercise, while lunge-walking between stations.

  1. Curtsy Squat
  2. Monkey Humpers
  3. Sumo Squat

Marys:

  1. 30 second plank hold
  2. 30 second side plank hold (R)
  3. 30 second side plank hold (L)
  4. 20 WWIIs
  5. 20 American Hammers

Pledged, prayed, and were on our way!

Warm Up:

  1. SSH
  2. Michael Phelps
  3. Chinooks
  4. Weed Pickers

The Thang: Used cones to form a triangle, and PAX may start on any cone, because exercises are performed as a group. Between each round of 3 exercises, PAX run to the end of the parking deck and back.

Upper Body: 20 reps of each exercise, while rifle carrying the cindys between stations. PAX are not allowed to set down their cindy.

  1. Overhead Press
  2. Curls
  3. Curl-presses (Curl into an overhead press)

Upper Body Round 2: 20 reps of each exercise, while rifle carrying the cindys between stations. PAX are not allowed to set down their cindy.

  1. Iso Merkin (single count)
  2. Carolina Dry Docks
  3. Prison Merkin (close-grip with a focus on working triceps)

Lower Body: 20 reps of each exercise, while lunge-walking between stations.

  1. Curtsy Squat
  2. Monkey Humpers
  3. Sumo Squat

Lower Body Round 2: 20 reps of each exercise, while lunge-walking between stations.

  1. Curtsy Squat
  2. Monkey Humpers
  3. Sumo Squat

Marys:

  1. 30 second plank hold
  2. 30 second side plank hold (R)
  3. 30 second side plank hold (L)
  4. 20 WWIIs
  5. 20 American Hammers

Pledged, prayed, and were on our way!

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