AO: Wreck Center
When: 03/27/2021
PAX:
Number of Pax: 4
Pax Names: Cutter, Footloose, Hot Lips, RA,
Number of FNGS: 0
FNG Names:
QIC: Hotlips
The BackBlast:
My Buddy and Me
It great to be able to carry the extra weight, but sometimes your buddy needs you too. Thie exercise is about keeping it in a team formation and working as a team to get to the end.. consistency and a team mindset will be needed.
4 men came out for a lovely stroll, we worked as a team and mosied along.
Part 1: the mossy
- Mossy to Division Street Park (Aprox. 1mile)
- Buddy carry on the way
- Every other block you carry your buddy for half the block then switch
- walk-in team formation for non-buddy carry block
- Goal- to arrive as fast as possible as a team (Set the baseline)
- Buddy carry on the way
Part 2: Tennis court fun
- Tennis court exercise
- 200 team burpees with weight (that’s a lot of burpees when you only have 4 )
- Buddy Lunges with wieght
- Buddies start either end of the tennis court facing each other, one with weight, one without
- lunge to other and of the tennis court, hand weight to partner when they cross paths
- Lunge back, same process
- Antman merkin
- 6-minute circuit
- 4 merkins with 4 mico merkins at each corner of the tennis court
- go at your pace
Part 3: the shuffle
- The shuffle home
- 1 mile shuffle with weight
- run information
- right frontman of formation sets the pace
- rotate the formation every half block
Part 4: recover!!!