Phoenix Challenge Week 3: RA’s Elevator

AO: Donut Shop

When: 06/02/2021

PAX:

Number of Pax: 19

Pax Names: Aflac, Alliance, Bronco, Giuliani, Hackey Sack, Kipling, Kodak, Linus, Little Finger, Madoff, Malort, Poe, RA, Real McCoy, Rossy, Schkreli, Sheriff, Silver Spoon, TheOcho,

Number of FNGS: 0

FNG Names:

QIC: Kipling, Aflaq


The BackBlast:

Warm Up:

-Motivators from 7

-Seal claps and overhead claps in cadence (10 each)

 

Exercise:

This workout is designed as a 40 min AMRAP.The standard coupon for the workout should be a minimum of 35 lbs (standard cinder block).Set up: All pax start on an end line that is marked. There should be 3 visible lines in front of the pax spaced 10 yards apart.The start line is Station 1. The subsequent lines are Stations 2, 3 and 4.Pax will perform an exercise at station 1, rifle carry to 2, perform an exercise at station 2, rifle carry to 3, perform an exercise at station 3, rifle carry to 4, perform an exercise at station 4, turn around rifle carry back to 3, perform a 5th exercise at Station 3, rifle carry to 2, perform a 6th exercise at station 2, and rifle carry back to 1. This completes 1 loop. Loop 2 commences at station 1 with first called exercise again.The 1st 10 minutes of the workout, rep counts will be 10 at each station. At 10:01, rep count goes to 15 at each station, at 20:01 rep count goes to 20, at 30:01 rep count goes to 25 at each station until time is called.If at any point a pax puts his block down, he must complete Big Boy Sit Ups (no block) at the same rep count as the timer (10 reps 0-10 min, 15 reps 10-20 min, 20 reps 20-30 min, 25 reps 30-40 min) before picking his block up again and continuing his work.The exercises performed will be as follows:
Station 1 Curls
Station 2 Squats
Station 3 Over head press
Station 4 Dead lifts
Station 5 Bent Over Rows
Station 6 Kettle Bell SwingsEach pax should track their total loops.

Cool Down:

Flutter Kicks in Cadence

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