Make It Happen

Posted on Posted in Backblasts
  • When: 06/19/2019
  • QIC: GNC
  • The PAX: GUMP, GRAVY, COPPERHEAD, BLOWOUT, SQUEEGE, PEG

THE MESSAGE – “MAKE SH*T HAPPEN”

” IF YOU DON’T GO AFTER WHAT YOU WANT, YOU’LL NEVER HAVE IT. IF YOU NEVER ASK, THE ANSWER IS ALWAYS NO. IF YOU NEVER TAKE A STEP FORWARD, YOU’RE ALWAYS IN THE SAME PLACE.”

 

 

7 PAX POSTED ITG FOR A HUMID WEDNESDAY MORNING BEATDOWN BY YOURS TRULY.

THE WARM UP

  • SIDE STRADDLE HOPS – IC – 15 COUNT
  • MICHAEL PHELPS – IC- 15 COUNT
  • LITTLE BABY ARM CIRCLES FORWARD – IC – 12 COUNT
  • LITTLE BABY ARM CIRCLES BACKWARD – IC – 12 COUNT
  • GOOD MORNINGS – 5 – OYO
  • GOOFBALLS – IC – 15 COUNT
  • CATALINA WINE MIXERS – 10 – OYO
  • BIG BOY SIT UPS – 20 – OYO
  • 15 BODY BUILDER BURPEES (BURPEE+MERKIN+PLANK JACK) – 15 – OYO
  • MOSEY TO STORAGE UNITS ON PALM VALLEY ROAD (.6 MILES )

      • 20 MONKEY HUMPERS IN THE GAS STATION PARKING LOT FOR SPECTATORS

THE THANG

PAX PARTNERED UP FOR A FULL CIRCUIT / HIGH INTENSITY WORKOUT. AS PARTNERS, PAX WOULD COMPLETE :

  • 250 SIDE STRADDLE HOPS
  • 200 SQUATS
  • 150 MOUNTAIN CLIMBERS

FIRST, PAX PAIRED UP TO COMPLETE 10 IRON CROSSES EACH. ONCE COMPLETED, ONE PARTNER WOULD START THE REQUIRED EXERCISE WHILE THE OTHER PARTNER SPRINTED TO THE END OF THE PARKING LOT AND BACK ( 200 YDS TOTAL EACH TIME ).

UPON RETURNING, THE PARTNERS WOULD COMPLETE 10 MORE IRON CROSSES EACH, AND THEN SWITCH THE RUNNER AND EXERCISER.

HALFWAY THROUGH, PAX WERE INSTRUCTED TO SWITCH FROM COMPLETING 10 IRON CROSSES TO COMPLETING 10 BURPEES AT EACH MEET UP.

EACH GROUP WAS REQUIRED TO CONTINUE UNTIL ALL REPS  OF EACH EXERCISE WERE COMPLETED.

EACH PAX AVERAGED:

  • 60 IRON CROSSES
  • 60 BURPEES
  • 1200 YARDS OF SPRINTS ( .7 MILES )
  • 125 SIDE STRADDLE HOPS
  • 100 SQUATS
  • 75 MOUNTAIN CLIMBERS

 

  • MOSEY TO 20 MILE ROUNDABOUT

WHEEL OF MERKINS

WHILE AT THE ROUNDABOUT, THE PAX LINED UP AGAINST THE CURB TO COMPLETE A SERIES OF MERKINS….. EVENTUALLY DOING A FULL 360.

  • 20 INCLINE MERKINS WITH HANDS ON CURB – ROTATE 90 DEGREES CLOCKWISE
  • 20  MERKINS WITH LEFT HAND ELEVATED ON CURB – ROTATE 90 DEGREES CLOCKWISE
  • 20 DECLINE MERKINS WITH FEET ON CURB – ROTATE 90 DEGREES CLOCKWISE
  • 20 MERKINS WITH RIGHT HAND ELEVATED ON CURB – FINISHED!!

BEAR CRAWL NASCAR

WHAT WOULD A GNC BEATDOWN BE WITHOUT SOME BEAR CRAWLS?!!! SINCE WE HAD A PERFECTLY GOOD “CIRCULAR TRACK”, THE PAX WERE INSTRUCTED TO BEAR CRAWL AROUND THE TRAFFIC ROUNDABOUT… ( ROUGHLY 20 FEET )

 

NICE EASY MOSEY BACK TO THE FLAG ( .6 MILES ) WITH AN AMAZING SUNRISE OVER THE COAST!

AFTER A QUICK COOL DOWN, WE FINISHED WITH  – COT, NAME-O-RAMA, ANNOUNCEMENTS, PRAYER REQUESTS.

 

 

 

 

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