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:
- SSH
- Michael Phelps
- Chinooks
- 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.
- Overhead Press
- Curls
- 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.
- Iso Merkin (single count)
- Carolina Dry Docks
- Prison Merkin (close-grip with a focus on working triceps)
Lower Body: 20 reps of each exercise, while lunge-walking between stations.
- Curtsy Squat
- Monkey Humpers
- Sumo Squat
Lower Body Round 2: 20 reps of each exercise, while lunge-walking between stations.
- Curtsy Squat
- Monkey Humpers
- Sumo Squat
Marys:
- 30 second plank hold
- 30 second side plank hold (R)
- 30 second side plank hold (L)
- 20 WWIIs
- 20 American Hammers
Pledged, prayed, and were on our way!
Warm Up:
- SSH
- Michael Phelps
- Chinooks
- 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.
- Overhead Press
- Curls
- 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.
- Iso Merkin (single count)
- Carolina Dry Docks
- Prison Merkin (close-grip with a focus on working triceps)
Lower Body: 20 reps of each exercise, while lunge-walking between stations.
- Curtsy Squat
- Monkey Humpers
- Sumo Squat
Lower Body Round 2: 20 reps of each exercise, while lunge-walking between stations.
- Curtsy Squat
- Monkey Humpers
- Sumo Squat
Marys:
- 30 second plank hold
- 30 second side plank hold (R)
- 30 second side plank hold (L)
- 20 WWIIs
- 20 American Hammers
Pledged, prayed, and were on our way!