The BackBlast:

10 pax and 1 FNG braved a leg intensive workout that pitted every man against himself.

Warm-Up:

– 25 side straddle hops (in cadence)

– 15 imperial walkers (in cadence)

– 30 high knees (OYO in place)

– 30 butt kicks (OYO in place)

– 20 open and close the gate (OYO in place)

– 5 Derricks (in cadence, double count)

Mosey around the outside of the field

The Thang:

– Wall Squats and Side Shuffle

All pax start on wall for 45 seconds. When timer sounds, side shuffle 30 yards. Side shuffle back facing the same direction to the wall. Once all pax get back to wall and squat, timer starts again for 45 seconds. When timer sounds, side shuffle facing the opposite direction for the same 30 yards and back.

Repeat the above paragraph 2 more times.

– Odds and Evens Emoms

Pax will perform each exercise for 45 seconds once to set their goal. After that, each round will last 1 minute. For every round, pax will push themselves to meet their goal. Whatever time they have left each minute, they can rest. Once the timer sounds, the next round will begin.

There are two sets of 10 rounds. Each set has two exercises that will alternate each round.

Set 1:

Forward Lunge (Round 1, 3, 5, 7, and 9)

Reverse Lunge (Round 2, 4, 6, 8, and 10)

Set 2:

Glute Bridge (Round 1, 3, 5, 7, and 9)

Pulse Squat (Round 2, 4, 6, 8, and 10)

-Leg Burner: 1 minute of Smurf Jacks (Smurf Straddle Hops)

-Popcorn Abs for remaining time