Something about Mary

Backblast: Something about Mary
Where: #ao-beehive
When: 9/30/2025 @ 05:30
Q: @Waco
PAX: Wreckit, @Big Toe, @404, @Farmers Only

• 🧱 Structure: 40 Minutes of Mary Madness
• Format: EMOM-style sets + AMRAP finisher
• 5-min Warm-up / Core Prep
• 24-min Main Set (4 rounds of 6-minute EMOMs)
• 6+min Finisher: Core AMRAP Ladder
• 🔥 1. Warm-Up (10 5 minutes)
• Dynamo Lap
• Each movement for 1 minute (repeat twice):
• Windmills (Mobility + Obliques)
• Toy Soldiers
• Plank Walkouts
• Bird-Dog Holds (Balance + Core)
• Slow Flutter Kicks (Controlled Core)
• 🧱 2. Main Set (24 minutes—4 Rounds of 6-minute EMOMs)
• ⏱ Round 1: Oblique Burn (Core / Balance)
• Each minute:
• 1. 20 Russian Twists (2-count)
• 2. 15 Side Plank Hip Dips (Right)
• 3. 15 Side Plank Hip Dips (Left)
• 4. 10 Big Boy Sit-ups
• 5. 20 Seated Leg Circles (10 each direction)
• 6. 30-second Hollow Hold
• ⏱ Round 2: Posterior Chain & Core (Strength / Core / Balance)
• Each minute:
• 1. 15 Glute Bridges + 10 Glute Marches

2. 10 Superman Raises (hold each 1 sec) 20-second Low Plank + 10 Plank Shoulder Taps

• 3. 10 V-Ups
• 4. 15 Alternating Dead Bugs
• 5. 30-second Side Plank Reach-Throughs (left)
• 6. 30-second Side Plank Reach-Throughs (right)

⏱ Round 3: Stability & Burnout (Strength / Balance / Mental Toughness)

• Each minute:
• 1. 15 Zebra Kicks (2-count)
• 2. 15 X Ys (2-count)
• 3. 15 Push-up to Downward Dog
• 4. 20 Shoulder Taps in High Plank
• 5. 15-second High Plank + 15-second Low Plank
• 6. 10 Inchworms (standing to plank and back)
• ⏱ Round 4: Straight Core Challenge
• Each minute:
• 1. 20 Earl Fonda (10 each side)
• 2. 15 Flutter Kicks (4-count)
• 3. 10 LBCs + 10 Heels to Heaven
• 4. 20-count Plank March
• 5. 20 American Hammers (2-count)
• 6. 15 Heavy Freddy (4-count)
• 🔚 3. Finisher: 6-min Core AMRAP Ladder
• Start at 5 reps, add 2 each round:
• BBS (Big Boy Situps)
• Leg Raises
• Crossbody Mountain Climbers (2 = 1)
• Plank Jacks
• Goal: Climb as high as you can before time is called.