Ever wonder what a backblast from the Buff would look like post Quarantine?  Well here is your chance to find out.  We had some stud performances by White Rice & Cricket, some normal Lawdog mumble chatter, and good old Mole keeping the form right.  All seemed right in the world this morning, even the rain stopped right in time for the beatdown.

Warm-up

Quick mosey around the typical track around the front then circle/square/diamond/rhombus up (White Rice had to go back for a dumbbell so there was only 4 of us at the start) for some IC SSH, Weed Pickers, and Imperial Walkers

The Thang

We started the workout portion of our time together with a 10:00 AMRP of:

5 right:

Merkins

Rows

Deadlifts

Cleans

Presses

Followed by the same with the left.

We alternated back and forth for the whole 10 minutes.  When the timer sounded we took a quick lap and got ready for the next segment of fun:

40 sec on / 20 sec off for 2 full rounds of (8 total cycles):

Goblet squat to reverse lunge (both legs)

Crossbody Cleans (right for round 1 and left for round 2)

Alternating 1 arm KB Swings

KB swing to Squat

Once all 8 cycles were completed we took another lap

Next up

11’s with burpees & KB Swings.  Then take a lap

Then 7’s of KB Merkin to Row (do both arms to count as 1 [KODIAK count]) and Big boy sit ups

Then we finished off with LBCs for the last 30 sec because Lawdog misses LBCs.

COT

Moleskin

It definitely felt great to be back at the Buff.  Missed it and glad it’s still here.