HIITs and Ladders
All BackBlasts BackblastsJune 20th, 2018
5 classic dudes braved the warm gloomy morning hours at Pain Academy for 45minutes of hardship and recovery.
WARMUP
- HIIT Shuttles on the Bus Ladder
- suicide shuttles (3 forward, 2 back) across all the bus spaces (18 in total)
- recover the heart rate as we walk back to the bottom of the ladder
- repeat the shuttles
- recover the heart rate for another walk down
- SSH x 10IC
- WM x 10IC
THE THANG
- Rocking around the Fire Lane
- push the rock from FIRE to LANE.
- leave the rock
- back pedal LANE to FIRE
- 1 burpee
- pick up rock and carry it overhead to the next set of FIRE LANE
- rinse and repeat with 2 burpees
- then 3 burpees at the next one
- and so on adding 1 burpee each time for all eight FIRE LANES around the building.
- Rock and Chairs
- People’s chair + Rock Curls x 10 IC
- Place the rock on Bus #18 line
- PC + Air Presses x 10 IC
- Push the rock 2 spaces
- PC + touch unders x 10 IC
- Push the rock 2 spaces
- PC + High Claps x 10 IC
- Push the rock 2 spaces
- PC + toe touches x 10 IC
- push the rock 3 spaces
- PC + Air Presses x 10 IC
- push the rock 3 spaces
- Carry the Rocks back to the pile
MARY
- KTE x 20 IC
COT
NOTES
- The inverted relationship between the number of pax and the temperatures was evident this morning since only 5 posted under the shovel flag. We’re gonna believe this is due to illness or injury rather than the softer fart sack excuse.
- Hugo seems to think the Q is either mad scientist or genius when it comes to planning a workout. YHC is not sure which one.
- Things rarely end well when TheBody smiles like that during COP.
- Thanks to BooYah for the awesome Takeout at today’s COT!
- Remember that artery health is closely related to risk factors for dementia and Alzheimer disease. 3 factors affect artery health: weight, exercise, and diet.
- Remember that artery health is closely related to risk factors for dementia and Alzheimer disease. 3 factors affect artery health: weight, exercise, and diet.
ANNOUNCEMENT
- Time to Lead – Sign up to Q one of the Mint Hill workouts with the following SUG https://www.signupgenius.com/go/20f0a4ca9ae2ea0ff2-f3mint1