The New Normal

Posted on Posted in Backblasts
  • When: 4/11/20
  • QIC: Zamboni
  • The PAX: Outhouse, Bada Bing, Mr Chan, Saigon Sam, Wasted, Billy Jean King, Bullwinkle, Wasted, Focker, Wrangler, Motel 6, What Up, Full Monty, Club Team, GI Joe, Inside-Out, Flo, Snaggle, Housekeeping

The New Normal…It’s going to be hard but, Iron Sharpens Iron.  What’s your new normal?


SSH, Phelps, Good Mornings, Little Baby Arm Circles, Merkins

Blackjack (21s) – do 1, then run 25 yrds, do 2, run back, do 3…up to 21

Odd numbers do Step-ups or Box Jumps, Even numbers do Hand Release Merkins

2 Minute RUN

Dora 1-2-3   – Partners do a combined 100, 200, 300 of each exercise.

Partner 1 does Side Straddle Hops while waiting for partner 2 to finish their set

Partner 2 Dips, Single Leg Squat (Alt), LBCs…do Sets of 25, 25, 50 then switch

2 Minute RUN

20-15-10-5 Bear Crawl Square

Bear Crawl to each “corner of the square” – Forward, Sideways, Backward, Sideways

Exercises at each corner – Burpee, Monkey Humpers, Drydocks, Scissor Kicks (per leg)

1 to 4 Big Boy Sit-ups and American Hammers

1 Sit-up & 4 Hammers, 2 Sit-ups & 8 Hammers…up to 10 & 40

2 Minute RUN – NUR – Cardio

Gorilla Complex (rinse and repeat 8 times)

Do 8 of each…Biceps Curls, High Pulls, Overhead Presses, Tricep Extensions, Merkins,

Run 50 yards, Rinse and Repeat.

Virtual Workout Workouts Streaming Fitness Online Social Distancing

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