Backblast: No Man Left Behind
AO: Hollowed Grounds
PAX: @Sprint @Gopher-Danny Fourre @Layup @Oxy- Austin Mooring @Mule-Bryan Johnson @SOL-Stuart Stroud @Margarita
Q: VQ @SpongeBob – Chip Herring
Welcome & Disclaimer: I am not a professional. Pace yourself and modify as needed. Yell “recover” if we need to slow down to ensure no man is left behind since entire workout is meant to be completed IC.
10 Finkle Swings IC (5 each leg)
15 Don Quixote IC- Baby Arm Circles (10 forward & 5 reverse)
10 Collard Pickers IC
10 Monkey Humpers IC
10 Blades of Steel IC (shoulder raise only in plank)
10 Seal Claps IC
PAX performs side straddle hop while Danger Zone by Kenny Loggins plays in the background. Every time the words danger zone are heard PAX does single squat then resumes side straddle hop. End result: 3 and a half minutes of SSH with 17 sporadic squats.
On your 6 – feet elevated like 6-inch hold – spell out the alphabet with your feet. All capital letters. IC
Bodies Hit the Floor
This is done to the song Bodies by Drowning Pool (3 min 21 sec). Start in plank position. When the song says “Let The Bodies Hit The Floor” do a Donkey Kick (Total:26). When the song counts (1, 2, 3, 4) do a Merkin . Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.
Eye of the Tiger
10 Rocky Balboa’s IC on the curb and then we moseyed over the hill
7 of Diamonds
Performed on a large diamond (i.e. a square) on the hill. Exercises performed at each corner and increasing reps by 7 each round. Between cones – Bernie Sanders up hill (Back Peddle), SSH Skips halfway then Sprint, Mosey down the hill to return to starting cone.
7 HRBs (hand-release burpees) IC at each corner
7 four count flutter kicks IC – 7 Boxcutters IC at each corner.
7 Clerkins – 7 Copperhead Merkins IC (3ct down) – 7 Merkin Wipes IC at each corner
7 Air Squats – 7 Lunges one leg – 7 Lunges other leg – 7 Bobby Hurley’s/Phil Ford’s at each corner
Duck & Weave, Goose back to AO
Pax line up as if doing an Indian Run, except this offers more pain. The Pax start duck walking and the six runs to the front by weaving in between each Pax member. Then he joins the rest of the Pax duck walking until everyone has weaved to the front at least once or until the Q’s legs burn out. When last PAX reaches front he yells Goose to end the Duck and Weave. We walked/moseyed remainder of way back to AO
Drill Instructors for 2 min
On the Q’s command, rapidly transition through any combination of
standing (“On your feet!”)
holding 6″ (“On your six!”)
high plank (“On your face!”)
and Merkins (“Down/Up”)
5 Good Mornings IC
5 Good Afternoons IC
Lizard Pose each leg
Pigeon Pose Each leg
Count-O-Rama and Name-O-Rama
Prayer requests: Safety and success for all Pax completing events in the coming weeks. Continued recovery for PAX recovering from Covid.