Through Difficulty

Backblast: “Through Difficulty”
DATE: 2023-08-10
AO: #ao-ad-astra
Q: @Bumble
PAX: Lawrence: @Ariel @Blanks @Captain Kirk @M-I-Z @Route 44 @Sawdust @Trainwreck @Wuhan
FNGs: 7; @Big Toe @Long Game @Lost & Found @Loofah @Castaway @Women’s League @Blackout

KC: @bumble @justice @Sideshow @Elmer Fudd @Seabass @Rain Man @Uncle Eddy @Grape Nuts @Black Squirrel @DogeCoin F3KC @Smores @Cue Ball @Cricket @Stapler @Big

Pharma @Soccer Mom @Cheap Trick @Astro @Summer School @Bugs @Nutter

COUNT: 36

Warm Up:

• Welcome and Disclaimers
• 5 Burpees
• 5 Merkins
• 5 Shoulder Taps ic
• 5 Plank Jacks ic
• WMH oyo
• 3 Fs, 5 core principles, Mission Statement, Credo
• Michael Phelps oyo

Explain how the XOs we did and will do in warmup will be used in the BD

• 5 curls
• 5 Overhead Press
• 5 Bent Over Rows
• 5 Heavy Squats
• Number Off and remember your number
• Partner up: 1 and 2, 3 and 4, 5 and 6, etc.

The Thang:

• Welsh Dragon

Bear crawl from one parking line to the next, stop to do merkin, shoulder tap, and plank jack. Bear crawl to next line and repeat.

• Speed bump halfway.
• Finish together
• Sprints + Mike Tysons
• Sprint full length of parking lot
• Mosey back
• 15 Mike Tysons
• REPEAT
• Mosey with coupons back to flag
• Incinerator
• 4 XOs

Do all 4 Starting with 10 reps each then start over with 9 reps…8 reps…all the way to 1

• Curls, Overhead Press, Bent Over Rows, Squats
• Murder Bunny Relay

Pax 1 starts murder bunny, Pax 2 stays back and does 5 burpees then runs to catch Pax 1. Pax 2 starts the murder bunny and Pax 1 does 5 burpees. Keep going until you reach the end and then return back to the start. Hold plank for the 6.

Mary:

• Heavy American Twists
• 10 x 2, 2 is 1
• Plank
• 60s x 2