Crazy Ivan Backblast 2/15/2019
Pax of 19 for 5 stations of pain:
Particle Board, Fonzie, Banna seat, Emril, Mookie, Yogurt, Lucky Charms, Nemo, Strait Cash, Pac Man, Dumbo, Wiggly, Peeping Tom, Pumpkin Spice, Lipstick, Coal Ash, Deadbolt, Chips
Breah on the Q
Warm Up: Jog around the lower parking lot and 5 burpees for Deadbolt being late to the party. 22 Counts of SSH, Imperial Walkers/Hillbillies, and Merkins
The Workout: 5 stations Tabata style 30 seconds of work 10 seconds of rest. Rotate stations every 3 mins 3 seconds.
Pain stick station
Round 1
Curls- Overheard extensions- Rut Rows- Strait Arm Lifts (repeat)
Round 2
Goblet Squats- overheard squats- split squats- Back squats (repeat)
Tire station
Round 1
Partner 1 & 2 Tire flips- and Partner squats with tire- switch each set
Partner 3 & 4 Run as far as you can in 30 seconds partner runs alongside then switch
Round 2
Lateral jumps- up and over- box jumps- fast feet (repeat)
Med ball station
Round 1
Slams back and forth-partner side throws- Chest passes- turnaround overhead throws
Round 2
Big boy sit up partner throws- partner dying cockroaches- American hammer ball pass- Partner ball merkins
Battle rope/Fire hose station
Round 1
Partner 1 waves/partner 2 fire hose carry (switch each set)
Round 2
Partner 1 Double arm slams/partner 2 fire hose skaters
Kettlebell station
Round 1
Swings-right arm snatch-left arm snatch- upright rows
Round 2
Renegade Right arm row- renegade Left arm row- Right arm KB merkin- Left arm KB merkin
Mary: Circle up for 22 counts of Imperial walkers, Low Slow Flutter, and reverse LBC’s
Announcements: 2nd F at Dunkin and the Fritter Foundation speech
This weeks Q source focused on getting yourself right so that you can be right for the rest of your life. F3 is a prescription, not a suggestion. 1st F is to get your body right, that leads to the 2nd F of connecting to others and that leads to getting your head right with the 3rd F and the sky Q.
Prayer: Prayers for Shredder and Crab legs and for our relationships Emril closed us out.