The Accumulator

Posted on Posted in Backblasts
  • When: 02/22/24
  • QIC: Extinguisher
  • The PAX: Updraft, Tron, Lifo, D5

5 Pax posted to The Chop Shop to experience The Accumulator.

Warm-Up

Hillbillies x 20

LBAC FWD/BWD x10

Don Quixote x 10

Reacher x 10

Willie Mays Hayes Left>Right

Hip Flexor Left and Right

Run to Streetlight and back

 

The Thang:

Pax assembles at the playground. 10 rounds of exercises each round add new exercise 10 reps. 400M run after round and round 10.

RD 1: 10 Shoulder Tap Merkins, 

RD 2 10 SHD Tap Merkins, 10 Jump Squats

RD 3: 10 SHD Tap Merkins, 10 Jump Squats, 10  Tricep Dips

RD 4: 10 SHD Tap Merkins, 10 Jumps Squats, 10 Tri Dips, 10 Bonnie Blairs (1;1)

RD 5: 10 SHD Tap Merkins, 10 Jump Squats, 10 Tri Dips, 10 Bonnie Blair(1:1), 10 Chin-Ups

400 M Run

RD 6: 10 SHD Tap Merkins, 10 Jump Squats, 10 Tri Dips, 10 Bonnie Blairs(1:1), 10 Chin-ups, 10 SSH

RD 7: 10 SHD Tap Merkins, 10 Jump Squats, 10 Tri Dips, 10 BB(1:1), 10 Chin-ups, 10 SSH, 10 Burpees

RD 8: 10 SHD Tap Merkins, 10 Jump Squats, 10 Tri Dips, 10 BB(1:1), 10 Chin-ups, 10 SSH, 10 Burpees, 10 Carolina Dry Docks

RD 9: 10 SHD Tap Merkins, 10 Jump Squats, 10 Tri Dips, 10 BB(1:1), 10 Chin-ups, 10 SSH, 10 Burpees, 10 Carolina Dry Docks, 10 Crunchy Frogs

RD 10: 10 SHD Tap Merkins, 10 Jump Squats, 10 Tri Dips, 10 BB(1:1), 10 Chin-ups, 10 SSH, 10 Burpees, 10 Carolina Dry Docks, 10 Crunchy Frogs, 10 Proud Pickles 

RUN -400M 

COT:

Nameorama

Counterama

Announcements- Town Hall March 7th, Donut Ruck

Words of the Day: Life is not accumulation, it is about contribution. – Steven Covey

Prayers

Pledge

 

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