The BackBlast:

Intro:

Last minute Q? Why not break out a classic beatdown from the past. YHC did just that. It’s that time of year again, March Madness was upon The Swanson and the PAX.

Warm-o-Rama:

• Mosey around the parking lot *
• SSH, 15x IC
• String rippers, x10 IC
• Abe Vigoda, x10 IC
• Capt’n Callout
  • Jog, high knees, butt kicks, mummy dance, mountain climbers, job, sprint (all on YHC command)

The Thang:

16 exercises** were laid out in a 16-team March Madness style bracket. The seed indicates the number of reps of that exercise. After a game was played (i.e. exercises performed), 3 PAX shot a free throw**. If ANYONE made it, the higher seed wins and moves on to the next round, else the lower seed moves on.

After each round of games, the PAX did a suicide run on the b-ball court, with increasing reps of a designated exercise at each trip to the baseline.

Suicide reps:

• Free throw line and back, 4 reps.
• Half line and back, 8 reps
• Opposite free throw line and back, 12 reps
• Full court and back, 16 reps

Suicide exercises:

• Round 1 = Bobby Hurleys ***
• Round 2 = Merkins
• Round 3 = Wojo Squats
• Round 4 = Monkey Humpers ****

The 16 seed LBCs for the WIN!

After the championship game, the PAX all did a victory lap around the basketball court.

6MoM:

• O-Face, x10 CW/CCW
• American hammers, x15 IC

COT:

• YHC led a short prayer to bring us out

Naked Man Moleskin:

* Tri-Delt rollin in hot!

** The PAX must have been practicing the past year. Not as many air-balls and even a few swishes…. but there were definitely some air-balls. Oh, and thanks Bunsen for suggesting 5 penalty burpees if you had an air-ball.

*** Lots of groans on this one.

**** Expected even more groans on this one, but we ran out of time and didn’t get to this round of suicide. Bummer.