The BackBlast:

Warm-o-Rama:

Short mosey from flag, up and down stairs, to center of amphitheater grass.

Sun Gods OYO

Michael Phelps OYO

SSH 21’s – YHC counts up to 7 and then all PAX must stop at 21. Penalty of 5 burpees if PAX went over.

The Thang:

Partner BOMBS:

B – Burpees (25)

O – Overhead Presses (50)

M – Merkins (75)

B – Bonnie Blairs (100)

S – Squats (125)

PAX 1 performs exercise while PAX 2 one-legged bear crawls from startex to opposite side walk and back. How much did these suck? PAX who did burpees were able to finish the burpees before their partner got back…

11’s – Mountain Climbers at bottom of stairs, WMD’s at top. Multiply Mountain Climbers by 10.

COT:

I got behind on writing this so I can’t remember all of what was said. We made P-Trap our 6th man so that we could hear more about this down range visitor. Glad you came out and embraced the suck with us.

Naked Man Moleskin:

Never let your M give you ideas for a Q. The one-legged bear crawls were her idea and I made sure she knew how many men of F3 Cherokee despised her. Typically YHC burns 500-600 calories during a BD. This one was 700+ calories of anaerobic goodness and cardio strengthening. Good job by all PAX.