Backblast- Here’s your 6-Pack, Sir

  • When: 10/09/19
  • QIC: Lil Wayne
  • The Pax: II Fingers, Black Dog, Bubble Guts, Cuddy, Double Dipper, Faulkner, Gander, Haggis, Kevorkian, Mr, Roboto, Oz, Peeping Tom, Plan B, Pyro, Winthorpe,


16 of us gathered this morning to work on our 6-Packs and legs in cooler-than-advertised weather.

Warm-a-Rama consisted of 1 Blue Hawaii Lap followed by

Mountain Climbers x 10 IC

Merkens x 10 IC

SSH x 10 IC

Imperial Walkers x 10 IC

Cotton Pickers x 10 IC

We then moved on to The Thang: we broke up into 4 groups of 4 at 4 corners with a cone in the middle.  While all members of a group were in plank, each person ran to the middle cone, did 10 squats, ran back until the next person went until all were done.  All others held plank until the 6 was in.  We then repeated that with lunges to the cone, monkey humpers, run back.  The 3rd round we did frog jumps, jump squats and ran back.  The 4th round we did bear crawl, 10 merkens and ran back.  Planked out, we moved on to

Bruce Lee: American Hammer x 20 IC, Leg Lifts x 20 IC, LBC’s single count x 20, Heel Touches x 20 IC, Crunchy Frogs x 20 IC, and 1 set of 100’s

Moving to the flower bed, we then did 1 set of Aiken Legs (20 squats, 20 box jumps, 20 lunges, 20 iron mikes) followed by a Blue Hawaii Lap.  This was rinsed and repeated x 2 for a total of 3 sets.

Then it was on to Bruce Lee #2

Back at the parking lot, we did a set of Lieutenant Dans to the middle cone, 10 Merkens and ran back.  This was repeated 2 more times with Lunges and Frog Jumps.

We finished up with Bruce Lee #3

Thanks for coming out.  Good work!

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