12/19 Backblast
PAX: Herschel, Double Humpee, Seabiscuit, Pipeline, Pinky, Dunphy, Chunked, Bounty, Cat Scratch, Frizzle, FNG Matt AKA NORAD Track,
QIC: Puffs
Grab the sandbags and head to the deck. Up the stairs and drop the bags on 3. Up to 6. Run backwards across 6 and back down the stairs to G. Quick disclaimer for FNG Matt.
Warmup: SSH x 30 IC. Mountain Climber x 15 IC. Merkin x 10 IC
The Thang: The pyramid workout.
Starting at G: 1 Burpee 1 Squat 1 Merkin 1 Step Back Lunge per leg. Backwards run up ramp.
Top of the ramp 2 Burpees 2 Squats 2 Merkins 2 Step Back Lunges per leg. Run the flat touching each concrete web, low squat hold at the bottom of the ramp at 1.
Continued to build up burpees, squats, merkins and step back lunges to 10 reps each and back down to 8 reps each. Modes of travel in between were broad jump, karaoke, high knees, sprint, bear crawl, crawl bear. Working our way back down to 8 reps each left us on level 3 – right next to our strategically located sandbags. But with only a few minutes left, no time for sandbags. That’s the Q bait and switch.
Mary: Flutter Kick x 15 IC
Box Cutter x 15 IC
Dying Cockroach x 15 IC
LB x 15 IC
Dodge a car x 10 IC
Flutter Kick x 25 IC
Welcome FNG NORAD Track. An avid runner and Denver, CO native.