10/23 Backblast

QIC: Puffs

Pax: Herschel, Acorn, Disclaimer, Cat Scratch, Glee, Dunphy, Seabiscuit, Double Humpee

Great start to the day and week with an escalator at the parking garage.

Quick lap around the parking garage – checking out the site of a new parking garage (?)

Warmup: SSH x 25

Merkin x 10 IC

WMH x 10 IC

WindMill x 10 IC

Ground floor: 10 burpees OYO, run to 1st floor

1st Floor: 10 squats IC, 5 burpees OYO, bear crawl 2nd half of garage incline

2nd Floor: 10 slow merkins, 5 squats IC, 5 burpees OYO, lunge walk last 30 yards to 3rd floor

3rd floor: 25 Cadre Phil OH claps, 5 slow merkins, 5 squats IC, 5 burpees OYO, crawl bear last 30 yards to 4th floor

4th floor: 10 step back lunges per leg, 15 Cadre Phil OH claps, 5 slow merkins, 5 squats IC, 5 burpees OYO, backwards run on the flat to the 5th floor

5th floor: 15 mountain climbers IC, 5 step back lunges per leg, 15 Cadre Phil OH claps, 5 slow merkins, 5 squats IC, 5 burpees OYO

Run to 6th floor for a great breeze and some relays.  Split into 2 teams.

1st round sandbag exercise – thruster, while remaining PAX plank

2nd round sandbag exercise – shoulder to shoulder, runner calls out next exercise – Freddy Mercury, Box Cutter, LBC

3rd round sandbag exercise – squats, runner calls out next exercise – penguin crunch, LBC, dying cockroach

Participation burpees (5 per round) for everyone between rounds 2 and 3

Circle up for Mary – sets of 5 flutter kicks while holding sandbag overhead, pass to the right and repeat around the circle.

Recover Recover.

COT

Name-O-Rama