Repetition when done right is beneficial

Posted on Posted in Backblasts
  • When: 10/21/2021
  • QIC: Roddy
  • The PAX: Feud, Crotchless, Mellow

Woke up with the desire to repeat and make sure that my form is correct to best benefit my fitness goals.  So I dragged the Pax of Asgard along for the ride.

We made it through the COP without a round of SSH but used the time to do walking lunges to stretch out.

Here is the party.

Chad1000x week 2 workout A

5 mins step-ups (weighted)

1 Min Rest

4 mins step-ups (weighted)

1 Min Rest

3 mins step-ups (weighted)

1 Min Rest

3 mins step-ups (weighted)

Wow that was a great way to warm up!!!   Weight was removed and the comment was made to one of the PAX “I can see the steam rising off your back”  so apparently effort was done.

To cool down and allow our legs a break we went to a AMRAP event.


20 Curls for the Girls

20 In n Out’s (on your back flat then curl up into a Big Boy Sit-up position and then stretch out)

20 Merkins

20 Reverse flutters (On your tummy like you are swim kicking)

20 Dips

20 American Hammers

20 Overhead Press

Breathe for 10 and then repeat the series till time was called.


At work we are focused on being better on our repetitive tasks and not getting lazy and letting our quality slip.  When doing repetitive things make sure speed is not your goal but quality motion and action with a purpose.

COT – Prays for the PAX (Present and missing), the Bailey family and dear Sasquatch.

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