Post Hurricane backblast @ Kannon
All BackBlasts BackblastsSeptember 13th, 2017
11 Pax and 1 creepy dude on a bike gathered on a cool 53° morning to work their bodies and clear their minds.
Warm o rama-
1/4 mile jog around track at quad
SSH x 20 IC
Mt Climbers x 20 IC
Windmills x 15 IC
Arm circles forward/reverse
Mosey to parking deck
The Thang- all exercises performed together
1st level-
20 dips
20 Derkins
1 min plank
2nd level-
LBC’s x 20 IC
Merkins x 20 IC
1 min plank
3rd-
Carolina drydocks x 20 IC
Core killers x 10
1 min plank
4th-
Freddie Mercs x 20 IC
Superman (around the circle, up and hold till entire group is up, back down etc.)
1 min plank
5th-
Mt Climbers x 20 IC
SSH x 20
1 min plank
Run down to bottom of deck stopping at each half level to complete 5 burpees.
Bottom level
Peoples chair x 1 min
Balls to the wall x 1 min
Repeat Dips and Derkins x 20 each
Mosey to Mary
Mary-
Low flutter x 20 IC
KGB twist x 20 IC
Brazillians (Trick Daddy’s) x 20 IC
Audible Fire Chicken- Freddie Mercs x 25 IC
Audible Cupid- Homer to Marge
Cobra to child’s pose
Moleskin-
Great effort by all! Hopefully you’ll experience a little upper body soreness.
Please continue to spread the word. Guys need/want to be a part of this type of environment.
Thanks for letting me lead!
Gooney