AO: Bee Hive
When: 07/29/2023
PAX:
Number of Pax: 7
Pax Names: Copay, Dial Up, Dr. Seuss, Heisenberg, Jack Knife, Long Haul, Slice,
Number of FNGS: 0
FNG Names:
QIC: Copay
The BackBlast:
Hot and Humid!! 7 PAX met in heat for a lovely morning.
Warmup: Motivators to 7, Batwings count of 20, Abe V 10, Grass Pickers 10, IW IC 10.
The Thang: Introduced 5 downs, like motivators but with Burpees. 5 merkins at bottom of burpees then descending numbers. Each PAX had to exclaim – Oh, what a lovely morning during the beatdown and the group completed a 5 down. We also did 3 stations for 2 rounds each.
Station 1 – Rockette dips 10 IC, Cheater Pullups 10 (cheat your way up if necessary) and Step ups 10 per side.
Station 2 – Curl 21s, Squats with coupon and Shoulder Press 10.
Station 3 – Bent Rows 10, Kettle Bells Swings 10 and Hanging Toe Touches 10.
Added some murder bunnies between stations 2 and 3.
Had a little extra time for static training. Wall sits, BTTW and Planks.
Mosied back to shovel flag for a full round of Mary.
COR, NOR and COT. Group then went for coffeeteria.