YHC arrived shortly after 0530 to check out the lay of the land. It’s never easy to plan a Q at an AO you’ve never visited, but reading previous backblasts gave me a good idea of what I wanted to accomplish with the PAX. After there was more trash talking about YHC’s age on Slack, and which songs I’m too young to know about, this was not going to be a friendly workout.
Warm-Up: All exercises completed in cadence.
- Pivot lunges
- Swiss Merkins
- Burp Jacks
Part 1: The Parking Lot
YHC gave them the bad news that we will be doing a Paula Abdul. Bear crawl two parking lot spaces forward, complete five merkins, crawl bear one back, 5 merkins, and repeat until you are at the end of the parking lot.
Part 2: The Wall Circuit
PAX numbered off into 4 groups for a quick circuit. Each station was completed for 1:00, and then rotated. Circuit was completed twice.
- Donkey Kicks against wall
- Alternating Shoulder Taps
- Squat Jumps
BTTW felt more than a minute, and there was mumblechatter about whether or not YHC’s watch was keeping time correctly; however, a minute straight of donkey kicks was brutal.
Part 3: Deconstructed Burpees Dora
YHC knew there was a hill because he read about it in some of the Wall backblasts. This Dora was designed to break up the three components of the burpee individually. PAX partnered up and each pair was to complete 150 burps, 150 merkins, and 150 squat jumps. As normal, one partner worked on completing the exercises while the other partner ran the hill and back. Flapjack.
We then moseyed our way back to the shovel flag
- Heels to Heaven
- Hello Dolly
- Russian Hammer
- Stinky Pete’s Saturday kids day officially has a name, Sunnyside
- Rambler reminded us of Basecamp tomorrow from 6-8.