Jump and then some….

Posted on Posted in Backblasts
  • When: 05/22/2021
  • QIC: Extinguisher
  • The PAX: Extinguisher,Eileen,Updraft,Pyro, Jumanji, Fifty Cent, Septum, Culpepper, Heist, Loudmouth, Onesie, Scholls, Mr. Woodchuck, RainMan,Pusher,FNG

16 Pax posted to Boondocks for jump rope mixed with plyo, exercises and closed out with 4 circuit tabata

COP

SSH x 15

Reacher x 10

LBAC Fwd/Bkrd x 10

Don Quixote x 10

Michael Phelps x 10

Hillbillie x 10

Mosey to turf field w/ jump rope(also had two Rhino weighted ropes for the Heroes)

The Thang:

Line up on goal line

Pax were asked to perform 100 jump rope reps/rhino rope 50 reps every time they return to goal line

100 jumps run backwards to 10 yd line

10 yd line 10 Burpees back to goal line 100 jumps run bckwrd 10 then side shuffle to 20

20 yd line 20 Lunges (2 count) back to goal line 100 jumps/bckwrd/side shuffle/power skip

30 yd line 30 BBSU rinse and repeat 100 jumps at GL butt kick to 40

40yd line 40 hand release merkins rinse/repeat 100 jumps at GL sprint to 50

50yd line 50 quad thrusters rinse/repeat 100 jumps at GL backwrd to opposite 40

40 yd line 40 Squat touches rinse/repeat side shuffle

30 yd line 30 Circle Mountain climbers rinse/repeat butt kick

20 yd line 20 Prisoner squats rinse/repeat side shuffle

10 yd line 10 V-ups rinse/repeat 100 jumps grab rope run to opposite GL

100 jumps

Circle up middle of field

Tabata 20 sec exercise 10 sec rest 1 min rest between circuits

CIRCUIT 1

HIGH KNEES

MTN CLIMBERS

MERKINS

APOLLO ONO’S

CIRCUIT 2

SSH

SQUATS

BONNIE BLAIRS

STAR JUMPS

CIRCUIT 3

CAROLINA DRY DOCKS

HELLO DOLLIES

SIDE LUNGES

TUCK JUMPS

CIRCUIT 4

PETER PARKERS

TRICEP DIPS

LBC’S

BURPEES

Mosey to flag

COT:

Counterorama

Nameorama

Annoucments: Memorial Day weekend the Fallen,Murph,  Farm sign-up

Prayer Request: Culpepper, Eileen and Scholls

Message: Relationships

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Note: Had a FNG but will name if he post next time. He joined beatdown about 30 mins late

 

 

 

 

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