AO: The Nunnery
When: 06/22/2022
PAX:
Number of Pax: 4
Pax Names: Gold, Madoff, Silver Spoon, Valencia,
Number of FNGS: 0
FNG Names:
QIC: Public Access
The BackBlast:
Warmup
Abe Vigodas – in cadence , 1,2,3,1 x20
Side strangle hops- in cadence, 1,1 x20
Daisy Pickers. In cad, 1,2,3, hold 4,5,6,7, 1
Squat jumps- in cad, swing arms 1,1
Pairs
1 burpees, Other farmers’ Carries to cones, runs back
(1) Block swings hand offs , 40for the pair
Other burpees, runs to get block. Can set back any other block as far as they’d like. Runs back
(2) American hammer hand offs right side. 30 for pair. Run similar to above
(3) repeat above left side hand off. 30 For pair
(4) Man maker merikans hand off right 20 for the pair
(5) man maker merikans hand off left side 20 for pair
(6) standing block lunge hand off. 10 for pair
(7) block swing hand offs . 10 for pair
(8) American hammer right hand off. 20 for pair
(9) American hammer left side hand off. 20 for pair
(10) man maker merkins. Right side . 30 for pair
(11) man maker merkins . Left side . 30 for pair
(12) standing lunge hand off. 40 for the pair