AO: Hard Knocks University Bootcamp - Wednesday

When: 10/12/2022


Number of Pax: 14

Pax Names: Bing, Brutus, Chilipepper, Condenser, Kotter, Mrs. Doubtfire, Nomad, Probert, Sir Wallace, SnapShot, Sonic Boom, Spamalot, Sputnik, Teletubby,

Number of FNGS: 0

FNG Names:


The BackBlast:

5 Principles and Disclaimer

Warm up: Good mornings, Abe Vigoda, WMH, Grass Grabbers/Strawberry Pickers, Copperhead squats, LBAC’s, Flapjacks, chinooks, Ray Lewis ——-All Cadence

Mosey/shuffle/NUR to Dunkin for 5 Full-Body Merkins, and bone the fish across the lot with 3 burpees at the end of each parking section. Planks for the 6

Mosey back to Publix lot for a Merkin waterfall 7x around and 30/60 waterfall, followed by 10 Merkins with a slow drop

Mosey to center lot for: partner Dora – 50 No Surrenders/Prisoner Get-ups and a run with 3 burpees to building and back

Mosey to building for: 30 count in cadence angry chair, 10 controlled squats, 15 drydocks, and 20 dirty hookups in cadence — rinse and repeat

Lieutenant Dan’s from Publix doors to the end of the block with at-will breaks along the way for burpees, and group breaks for merkins, BBSU, and crabcakes

Bear crawls along side lot to end, 30 merkins, bear crawl back to start.

MARY: Mountainclimbers, BBSU, Holyfields, and a Sir Wallace-led finish!

COT: Announcements, NOR, Prayers, lead





Mosey, NUR to baseball fields

30count angry chair, 5 walkout merkins, 10 handrail pull-ups, 10 bbsu

Repeat 2x more

Mosey to Hill

Dora 50 prisoner get ups and runs to top of hill and back

Mosey to circle

Lieutenant Dan around outer circle with 5 squats at halfway

Low slides around outer circle with 5 squats at halfway

Bear Crawl around outer circle with 5 merkins at halfway

Crab walk around outer circle with 5 peter pokers at halfway

Leg lift waterfall 10x around

Crunchy frog waterfall 10x around

Mosey back to base

30 mountain climbers/cadence

COT: count, NOR, announcements, pray, Lead

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