F3CarpexOG Archive

Backblast Wednesday, August 7, 2019

Exicon ABC

Q
Geek Squad
AO
Fitness, Shakin Not Stirred
Date
PAX
40

43 in attendance. 3 Ruckers, 16 Bootcampers, bunch of runners including those that ran the Maynard. What a way to start off "hump day"...in the doom and gloom of SNS. I am starting a series called Exicon ABC. We will be using exercises from those three (or sometimes 4) letters of the alphabet until we complete the alphabet. Today was ABC.

Warm up

  • Abe Vigoda
  • Alternating shoulder taps in a plank position
  • Annie (Arm circles from a plank position)

Thang 1

  • Whenever we traveled, instead of a mosey, we did the Bataan Death March - Catch me if you can Indian run. Back person does 2 burpees the runs to the front. In order for everyone to partake in the fun, we formed 4 lines of 4.

Thang 2

  • 7's on the hill - Carolina dry dock at the top & crab cakes at the bottom.
  • Big boy sit-ups while waiting for the 6

Thang 3

  • Bear crawl around parking lot pickle while partner runs the pickle after doing 2 burpees. Flip flop when reach your partner.
  • Crab crawl one side of pickle - OYO

Mary

  • Australian snow angel - 20x
  • American Hammer - 20x
  • Big Boy sit-ups - 20x

PAX40