Backblast! 0630 BC – I promised something different… and I delivered! High humidity and BMs on the track. Was that fun or what? And an extra hour sleep-in. Bonus!
PAX: @Sparky @sully @schoolbus @Disaster @Poutine @Flyer @Illuminati @Snowsuit
In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform a penalty workout of Q’s choice.
Similar to an Al Gore, Pax are in Air Chair position and grab the handlebars of their Segway. Pax bend at the knees – left, forward, right, back is 1 count.
Mosey over to the Track.
Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat.
The Thang – Burp & Merk Mile (BMs)
Run to 1/4 track, do B&M1, run back for B&M2.
Run to 1/2 track, do B&M3, run back for B&M4.
Run to 3/4 track, do B&M5, run back for B&M6.
Run full track, do B&M7, plank or Al Gore for the six.
Note: The BMs is my own creation by combining the Burpee Mile with the Burp & Merk… i.e. Burp & Merk Mile or BMM, and since there are 2 Ms… BMs.
Note: Burpee Mile – (48 burpees, 1 mile run. Done as 12 burpees, run 1/4 mile x 4.)
Note: Burp & Merk – Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. Pyramid up to 7.
An ab exercise done in a 1:4 ratio. 1 big boy sit-up to 4 American Hammers. Try to get 10:40
LBCs, Freddy Mercuries, Pretzel Crunch & Pretzel Sticks, Rosalitas, Poutine Low Flutters, Low Dollies, Box Cutters.
– We prayed for Sandman’s continued recovery, as well as his wife’s.
– We prayed for Jody’s recovery after successful brain surgery
– Great to see Flyer out with us today
– Great to have Poutine and Illuminati as summertime special guests
– We had to do 21s 4 times (thanks Disaster for not paying attention)
– Now if we can only get Illuminati to do Blarts properly.
– You may have noticed the Q cutting across the track… this was to catch up the the rest of the pack to make sure all the BMs were in proper sequence. All part of being a good Q.
– Awesome to see PAX run back for the six and finish with them… good work men!