Tag: Roaster

Backblast 11.21.2019

Leave a comment 
Three PAX joined together for a game of blackjack. Here's what happened 
Warmup:
SSH 15 IC
Shoulder stretch 30 sec per side
Mosey
The Game:
American Hammer 20 IC
Merkins 16 IC
Arm Circles 25 IC in each direction
SSH 25 IC
Squat 12 IC
Shoulder Tap 25 IC
Dip 25 IC
Monkey Humper 19 IC
60m Karaoke
Low Plank 60 sec
Rosalita 18 IC
Inclined Merkins 13 IC
60m Backward Lunge walk
Sprint back to shovel flag

No Mary
TClap |
1

Backblast 11.19.19

Leave a comment

2 pax posted on this warm mid November 

Warm up:
MOSEY .5 MI
IST 15 ICSSH 15 IC

THE THANG
MERKINS 15 IC
SQUAT 15 IC
LBC 15 IC
PULLUP 15 OYO
MOSEY WITH HIGH KNEES ON THE STAIRS
MERKINS 10 IC
SQUATS 10 IC
LBC 10 IC
HANGING ROWS 10 OYO
MOSEY WITH HIGH KNEES ON THE STAIRS
TEMPO MERKINS 5 IC
TEMPO SQUATS 5 IC
TEMPO LBC 5 IC
HANGING ROWS 5 OYO
MOSEY WITH HIGH KNEES ON THE STAIRS

MARY 
ABC ABS
TClap |
0

11.16.2019 Backblast

Leave a comment

We had 4 PAX for an awesome beatdown

WARMUP:
  IST 25IC
  SSH 10
  WINDMILLS 10 IC
  INDIAN RUN WITH 2.0 FLAG PASS

THE THANG 7 of Diamonds
7 Burpees IC at all four stations
14 Flutter Kicks (1st station, IC 2-4 OYO)
21 Merkins (1st station, IC 2-4 OYO)
28 LBCs (1 & 3 IC, 2 & 4 OYO)
21 Dead Cockroaches OYO
14 shoulder taps

MARY
Mosey back to the flag
ABC Abs

TClap |
4

Backblast 11.09.2019

Leave a comment 
We had 4 pax (1FNG) take there 4x4s up Burpee Mtn, and enjoyed the wildlife.

Warmup:
Mosey
20 IC SSH
15 IC High Knee
15 IC Toy Soldiers

The Thang- any Pax who finishes a set early must hold the Al Gore.
1 Burpee IC
2 4x4s OYO
3 Burpees IC
4 4x4s OYO
150' Bear Crawl
5 Burpees IC
6 4x4s OYO
Mosey
150' Raccoon Crawl
Mosey
7 Burpees IC
6 4x4s OYO
5 Burpees IC
4 4x4s OYO
3 Burpees IC
2 4x4s oyo
150' Crab walk
1 Burpee IC

Mary
10 Up Straddle Hop per side
Shoulder stretches
TClap |
1