AO: Bee Hive
When: 10/22/2022
PAX:
Number of Pax: 4
Pax Names: Copay, Heisenberg, Jack Knife, Slice,
Number of FNGS: 0
FNG Names:
QIC: Copay
The BackBlast:
Brisk Saturday morning about 37 degrees. 4 PAX huddled up for a beatdown to start the week. The theme was “Oh what a beautiful morning” tour of the facilities. We hit 5 stops around Emmaus Community Park to put in work and hit the all major muscle groups at each stop. Each PAX got to pick the time they wanted to express “Oh what a beautiful morning” and all PAX stopped to give 5 burpees. Core principles and disclaimer was given and accepted by all.
Warmup: Stretch out, Motivators to 5, Abe Vigodas, Bat Wings (30 forward circles, 30 back, 30 front claps, 30 over head and added 30 air presses), Imperial Walkers, Mountain Climbers and mosey to first stop.
The Thang:
First Stop: First pavilion. 20 merkins, 20 squats, 20 dry docks, 10 pull ups and 20 dips.
Second Stop: Playground. 20 derkins, 10 chin ups, 20 under dogs, 20 shoulder taps and 20 lunges.
Third Stop: Coupons. 1o clean and press, 45s (15 curls to halfway, 15 curls halfway to top and 15 full curls) 10 grave diggers and 10 blockees.
Fourth Stop: The Stage. Isometric work. Each PAX counted to 15 for each position. Plank, wall sit and bttw.
Last Stop: Pavilion. 7/7/7 merkins (7 close, 7 normal and 7 wide), 10 Squat box jump, switch grip pull ups (5 per side), 10 step ups per side and 10 dry docks.
Mosey back to shovel flag. Mary, COR, NOR and COT. All enjoyed fellowship at coffeeteria!