Welcome to ABSgard!

Posted on Posted in Backblasts
  • When: 07/28/2022
  • QIC: Sasquatch
  • The PAX: Roddy, Feud, Mello, Crotchless, Crush, Sasquatch

6 PAX met in the gloom of Asgard for a core-focused beatdown.  No FNGs, I’m clearly not a professional so please modify as needed.

COP / Warm Up

  • SSH x20 IC
  • Don Quixote x10 IC
  • High Knees x20 IC
  • LBACF x15 IC
  • LBACB x15 IC
  • Wonder Bra x15 IC
  • Butt Kickers x20 IC

The Thang

Tabata Style 40 secs on, 20 secs break.  Move to the next exercise after each round.

  • Seated Reverse Crunches
  • Burpees
  • LBCs
  • Parker Peters (Like Mnt Climbers, but knee goes across the body to opposite side)
  • Flutter Kicks
  • Side Plank Holds (20s Left / 20s Right) – arms out straight like a cross
  • Freddie Mercury
  • High Plank Toe Taps
  • Crunchy Frogs
  • Groiners
  • Homer 2 Marge
  • Reach Ups (Like a BBSU, but reach for the sky with your hands)
  • Run 1 lap (approx 1/4 mi)

Repeat (PAX completed 2 full rounds)

5 mins remaining allowed for a round of dealer’s choice giving PAX an opportunity to lead a cadence exercise.

  • Crush – LBC x10 IC
  • Feud – Tempo Merkin x10 IC
  • Roddy – Superman 10 sec hold
  • Mello – SSH x20 IC
  • Crotchless – Tempo Lunges (L x10 + R x10) IC



  • Bartles – restless night. Missed you brother!
  • Mellow – Family and Work Decisions
  • Crotchless – Safe travels for family this weekend and scans for Ian on Wednesday next week


Thank you for allowing me to lead you HIMs!


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