AO: St. Pete - The Pier

When: 12/16/2020

PAX:

Number of Pax: 4

Pax Names: Birdhole, El Capitan, Smudge, Train,

Number of FNGS: 0

FNG Names:

QIC: Train


The BackBlast:

B-Train’s 45 Min Beatdown

Warm-up. 10 count for each exercise in unison.

  • Standing knee to elbow twist
  • Motivators, Cherry Pickers
  • 3 sec drop pushups

Jog to mid peer (1/4 mile) – backwards, R- side, L- side, backwards, resume front

  • 5 burpees
  • 20 squats
  • 5 WMD
  • -2 sets of the above

Jog another 1/4 mile

  • LBC – 15
  • flutter kicks – 15
  • bicycles – 15
  • plank 30 sec
  • -2 sets of the above

HILL SPRINTS w/ 10 Al Gore’s and 3 pushups

  • 10 sets of the above

Snake the parking lot (down and back)

  • 30 total lunges

Jog back 1/2 mile to finish with name-o-rama, prayer and circle of trust.

-Train

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