April 23rd, 2022 By Gunny

Classic Rock Block Beatdown!
When: 4/23/22
Where: Kannon
4 PAX and a Q showed on a perfect morning, ready for pain
PAX: Sir Topham, Java, Snowman, Cupid
Q: Phidip

Warm-Up:
Slapjacks
Windmills
Plank Jacks

Thang:
Tabata workout of 40 seconds work/20 seconds rest, working down the list until 10 exercises are complete. Drop concrete block and run to end of sidewalk for 2 burpees, run back and pick up workout where left off:

Curls
American Hammer
OH Lunge
Hoppers (over block)
Core Killers
Mt Climbers
Wood Choppers
Manmakers
Thrusters
Derkins
Dips (on block)
Squat Curls
Push Press

Repeato….add 2 burpees to every run after 10 exercises

Then 3 1/2 minute Thruster workout to Moby’s “Flower”…Green Sally Up and Green Sally down and all that. Many, many thrusters.

Mary:
50 Flutter Kicks
20 Boxcutters
Plank-left side/right side

Moleskin:
Even with the classic rock soundtrack, this was a wasting arm and shoulder blaster. PAX worked with 100% commitment to the point of arm failure. Finished with a sadistic thruster movement before a 50 flutter kick Mary. Special thanks to Java and Sir Topham for joining Q for 6 am speed workout. Thank you for the privilege of leading!

---