Welcome to the Jungle
April 12, 2019
Ladders Up & Down
April 12, 2019

Pain Day/PayDay Backblast

  • When: 04/12/2019
  • Q: Splits
  • Pax: Spar, Thunder, TeFiti, Polar Bear, Off Fifth, Free Range, Atomic, Splits

7 pax joined me for a full-body workout this morning. Here’s how it went down…

Warm-up: 10IC Cotton Pickers, Windmills, Toy Soldiers. 5 Inchworms. Jog the green.

The Thang:
1. 5 burpees
2. 5 burpees, 10 speed skaters (2:1)
3. 5 burpees, 10 speed skaters (2:1), 15 tricep dips
4. 5 burpees, 10 speed skaters (2:1), 15 tricep dips, 20 spidermans (2:1)
5. 5 burpees, 10 speed skaters (2:1), 15 tricep dips, 20 spidermans (2:1), 25 bicycle crunches (2:1)

11’s on the ramp: Carolina Dry Docks and Jump Squats

6. 25 bicycle crunches (2:1), 20 spidermans (2:1), 15 tricep dips, 10 speed skaters (2:1), 5 burpees
7. 20 spidermans (2:1), 15 tricep dips, 10 speed skaters (2:1), 5 burpees
8. 15 tricep dips, 10 speed skaters (2:1), 5 burpees
9. 10 speed skaters (2:1), 5 burpees
10. 5 burpees

Mosey to the top of the parking deck and take the stairs back.

AMRAPS & Abs
3:00: 10 Push=ups, 20 squats/lunges
2:30: 20 LBCs, 20 Flutterkicks (2:1)
2:00: 20 Russian Twists (2:1), 20 Scissors (2:1)

Moleskin
So, it didn’t rain afterall but better safe than soggy:)
I chuckled at the way the person leading the Gladiator workout was yelling each workout move. Then tried it myself on one of the call outs for burpees (we did 50 by the way). It’s so awkward. We nicknamed this ‘Chad’ as we learned that’s the leader’s name (he spoke with Free Range). So if you see a pre-blast that says Chad-style workout, your Q will be yelling at you. Ha!

Have a wonderful weekend and safe travels to all pax who will be traveling for Spring Break!

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