Boondock Ab fest with some Bear Crawling

Posted on Posted in Backblasts
  • When: 3/27/2021
  • QIC: Eileen
  • The PAX: Doink, Pyro, FixIt, LoudMouth, Aquaman, Tazz, FNG (Onesie), 50 Cent, Extinguisher, Butcher, Farah and Farah, Giselle, Mr. Woodchuck (16 mile run!), Cullpepper, Hey Boss, Crash, Septum, Bert, Heist, Rainman, Macho Libre

22 PAX in a foggy morning

Warm Up Stuff

Ladder (FKA suicides)  – do full round of ladders with same exercise at baseline, go every 10 yards

  • 7 V ups – straight run
  • 7 Star Jumps – bear crawl out, jog back
  • 7 Mountain Man Pooper – Lunge out, jog back
  • 7 LBCs – Broad Jump out, jog back

Ab Work – mostly in cadence

  • High Plank – toe touch
  • Reverse Plank – toe touch
  • High Plank Shoulder Tap

Run a lap

  • Flutter Kicks – to failure
  • American Hammers
  • Rosalitas
  • J- Los – low plank, touch hip to ground, back up, other hip – in cadence
  • 25 WW1 Situps

Run a lap

  • Reverse Crunch – LBC – but head and back stay on ground
  • Pickle Pounders
  • Proud Pickles
  • Dying Cockroach – touch hand to opposite leg, put it back down, other leg/hand
  • Crunchy Frog – on back, bring knees and arms into chest, spread out, repeat

Bear Crawl 5 yards – drop and do 10 merkins, continue every 10 yards – to 50 yrd line

From 50 yrd line to goal line – lunge walk to yards, do 3 burpees, continue every 10 yards

Word from the Q: Leaders have to listen to those they are leading! To lead you must listen. One way to do that – don’t listen with the intent to reply. When someone is telling you their deal, don’t respond with “my Aunt Susie had the same thing” or “I had a friend one time that did that…” or whatever you think is similar to their deal.

INSTEAD – ask them, “Wow, what was that like?” “How are you handling that?” “I bet that sucked – tell me more”

Pay attention – you will find yourself in that conversation. Be a leader.

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