Recent Backblasts
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45/15 beatdown
Warm-o-rama Side straddle hops Imperial walkers Hillbilly walkers Abe Vigodas Washing machines Seal claps Overhead claps Michael Phelps Rossy Thang Complete three rounds.45 seconds of work and 15 seconds to rest. 1. Cinderblock swings 2. Incline Merkins 3. reverse lunges 4. Cinderblock curls Round 2 1. One armed rows, right arm 2. Decline Merkins 3.…
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Gen X Combine
WORKOUT 30 minutes of 45 on/15 off with exercises called out by the PAX around the circle. COT The Billy Idol concert was pretty cool – but the audience was only meh in doing their part during “Mony Mony” DISCUSSION Gen X ain’t perfect but we’re pretty cool and know how to do some cool…
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Block by block
Warm-o-ramaMotivators w warm ups in betweenThangRun block to block w beatdownsMaryRound of Mary pax choiceCOTBeing there for each other & showing up.
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Burpee madness
Warm-o-ramaSide straddle hops + 5 burpees Goofballs + 5 burpees high knees + 5 burpees Washing machine + 5 burpees Daisy pickers + 5 burpees Imperial walkers + 5 burpees StretchesThangRun a block, do 7 burpees. Up to Chicago, over to Scoville, back to AO. Including the return to the AO, this was 10 stops,…
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07/13 – The DeepEnd
WU (10 mins) Mtn climbers Fire hydrants Merkins Windmills Abe vegodas Daisy pickers Mtn man poopers Humane burpee Thing 1 EMOM (10) 2H swing (5) 1H swing (5L-5R) 5 Goblet Squats Thing 2 (10) Snatch 5:5 Snatch 10:10 Mobility (break) Windmill Thang 3 EMO :90 (x3) 20 Snatches Switch as needed. Do not put bell…
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Deliverance Beatdown
Warm-o-ramaNess warmed up while I got Trigger a coupon ThangRound 1 20 Thrusters 20 Single-Arm Rows (10 each arm) 20 Goblet Squats Coupon guardian carry Round 2 20 Overhead Press 20 Reverse Lunges (10 each leg) 20 Kettlebell/Coupon Swings Rifle Carry up the steps and back Round 3 20 Clean to Press 20 Curls 20 Burpees…