My Buddy and Me

AO: Wreck Center

When: 03/27/2021


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)

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!!!

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