anthill chang-up

Posted on Posted in Backblasts
  • When: 11/1/16
  • QIC: Bing
  • The PAX: FnF (double respect), Jumanji, Big Bird, Heisenberg, Lifo, Eileen, Hollywood, Synapse (respect), PUD (ruck respect), S.O.C., Barker, Fued, Toxic (double respect)

14 Pax came together on this beautiful slightly foggy Tuesday morning for a Anthill change-up. I usually do a ciabatta type w/o but changed to for today. My wife (who is a group fitness instructor) inspired some of the new exercises.

Started at the flag and advised PAX we would be starting a little different. Moseyed to the playground (instead of the field) and start with 10 burpees and 10 pull-ups or vice versa.

The Thang

 

 

 

  • Seal Jacks
  • Little baby arm circles F/B 15 IC
  • Sumo squat – like a Bob Hurley without the jump
  • Lap around park or library
  • Don Quixote 15 IC
  • Flutter kicks 15 IC
  • Side climber Merkins – both legs to the side then to plank then merkin – 15 IC
  • Side to side squats – 15 IC YHC will need to work on Qing this one in the future
  • Superman flutter kicks – flutter kicks while in superman position 15 IC then hold superman
  • Lap around park or basketball court
  • Dips – 15 IC
  • Heisenberg Step ups 1 leg – 15 OYO
  • Dips – 10 OYO
  • Heisenberg Step ups other leg – 15 OYO
  • Dips – 10 OYO
  • Skaters – 25 OYO
  • Plank jacks – 15 IC
  • Jump squats – 15 OYO
  • Lap around park
  • Mountain climbers – 15 IC
  • 3 step run – run sideways for 3 steps keeping hips facing forward, hold with single leg squat15 IC
  • 3 tap squat – single leg squat and hold, tap forward, to the side, to the back, to the side 1 rep – 15 IC each leg
  • copperhead merkin – 10 IC
  • dolly – 15 IC hold at end
  • Lap around back to playground to finish where we started
  • burpees – 10
  • pull ups – 10
  • stretches -YHC brought out his inner Balut and called for a few stretches to finish the w/o.

Prayer request for Snuffy and Seatdown’s 2.0 both not feeling well.

Announcement about GrowRuck. Email will be coming forthwith.

 

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