The BackBlast:

Intro:

It was a b-e-a-u-tiful Swanson morning. YHC decided the PAX could use a little nudge on the “Suns out, Guns Out” summer challenge*, so YHC worked this week’s exercises into the beatdown. Without further delay, mission and disclaimer provided, let’s mosey …

Warm-o-Rama:

• Captain Callout – Exercises on YHC command.
  • SSH, mountain climbers, jog, high knees, butt kickers, jog, sprint, jog. Rinse and repeat 3 rounds
• Stretch Routine

The Thang:

• Challenge Work
  • 1 mile run, OYO
  • 1 minute stations, AMRAP
    • Hand release merkins
    • 60# squat cleans
    • Butterfly BBSU
    • 60# lunge
    • 60# back squat**
• Q Ad lib***
  • Sprinkler sprint, 2x****
  • Howling monkeys

6MoM:

• Low Dolly, x17 IC
• Freddie Mercury, x17 IC
• American Hammer, x25 IC

COT:

Big step for Ditka’s FiL, prayers for continued improvement.

F3 family this Saturday at Abduction, 7am. PAX bring your M and 2.0s for a F3 family beatdown. Pancake breakfast to follow.

Naked Man Moleskin:

* Unfortunately, the PAX that showed this morning did not really need any nudging on the challenge …. but, we put in the hard work regardless.

** YHC didn’t have an extra 60# sandbag, so choices for the PAX were a 30# ruck or 80# sandbag.

*** YHC had some other fun planned, but ran out of time, so switched up the plan

**** with a burpee mid-sprinkler for good measure