The BackBlast:

Intro:

The weather was unbeatable on this fine morning and after a solid EC Ruck with Ditka, YHC was ready to dole out the workout goodies! The PAX attendance was a bit light, but veterans of the gloom all, the mission was called out, disclaimers made, and we made our way on a mosey…

Warm-o-Rama:

Just a short lap, as YHC knew time to be of the essence* the WoR consisted of:

• SSH x 20 IC
• Sun Gods x 10 IC forward, x 10 backwards
• String Rippers x 10 IC

And mosey back to the flag for

The Thang:

SMACK TALK Challenge!! Instructions were given to allow PAX to choose their level of intensity: Light (mostly bodyweight movements and single count); Normal** (movements with a coupon and hard count); Heavy (movements with Ruck on and a coupon and hard count).

Throughout the challenge, EMOM burpees (x1 Light; x3 Normal/Heavy). Prescribed movements were repeated for 10 rounds: 10 reps, decreasing reps by 1 each round. Goal was to complete within 45 minutes***

Squat

Merkin

Alpo

Curls

Kettle bell swings

Thrusters

Alternating Rows (Normal/Heavy both sides completed = 1 rep)

Lunges (Normal/Heavy both sides completed = 1 rep)

Knee to Elbow (in plank (Normal/Heavy both sides completed = 1 rep))

6MoM:

American Hammers x 10 IC

COT:

YHC was proud at how hard PAX pushed! Lots of encouragement, too. This was very important to note: we are all leaders in what we are doing. We have a lot of impact on people around us, even if we are working within our own task/world/etc.

Naked Man Moleskin:

* PAX comment was “oh, that’s it?! OK then…”

** Everyone chose Normal, which was great

*** ENTIRE PAX completed the challenge within the timeframe!