Non-Stop
Backblasts New Orleans
Non-Stop
Backblasts New Orleans

Non-Stop

asdfasdfasdf
Date:08/29/2020
QIC:Hawgcycle
PAX:Door Dash, Kenner Brah, Kim-chi, Jingle Vader, Hawgcycle

Conditions – Humid and Partly Cloudy, 79 degrees, Feels like 82.  Humidity 91%, Wind 3mph from SW

The Thang – Every Minute On the Minute for the entire workout.  Do the number of exercises on your own and rest for the rest of the minute.  60 sets. 

Warm-Up

  1. Mosey to the warm-up Cone (80 yards)
  2. SSH x 60
  3. Imperial Walker (2 is 1) x 25
  4. Windmills (2 is 1) x 15
  5. Peter Parker (2 is 1) x 25 – stay in plank when finished
  6. Mountain Climbers (2 is 1) x 25 – stay in plank when finished
  7. Parker Peter (2 is 1) x 25 – recover to your feet
  8. Merkins x 30
  9. Squats x 60
  10. Wide Merkins x 40
  11. Monkey Humpers x 40
  12. Mosey back to the flag (80 yards)

Levee Work – Quadraphilia = running down and back up always facing south; Crawl Bear = Jog down the levee and crawl bear to the top

  1. Quadraphilia x 3
  2. Quadraphilia x 2 (3 if you can)
  3. Quadraphilia x 2 (3 if you can)
  4. Quadraphilia x 2 (3 if you can)
  5. LBCs x 50
  6. Crawl Bear x 1
  7. Crawl Bear x 1
  8. Crawl Bear x 1
  9. Crawl Bear x 1
  10. LBCs x 50
  11. Mosey to the Cardio Cone (50 yards)

Death By Burpees – If you get caught switch to merkins and do twice the number

  1. 8 Burpees
  2. 9 Burpees
  3. 10 Burpees
  4. 11 Burpees
  5. 12 Burpees
  6. 13 Burpees
  7. 14 Burpees
  8. 30 Merkins (we all got caught at 14)
  9. Mosey to the Rocks and plank the rest of the minute (40 yards)
  10. Plank

Rock Work

  1. Pick out a rock and carry it back to the circle
  2. Presses x 25
  3. Curls x 30
  4. Squats x 25
  5. Curls x 30
  6. Squat Presses x 20
  7. Carry your rock back and throw it on the pile
  8. Mosey back to the cardio cone (40 yards)

Nickels and Dimes

  1. 10 Bonnie Blairs (2 is 1) + 5 squats
  2. 10 Bonnie Blairs (2 is 1) + 5 squats
  3. 10 Bonnie Blairs (2 is 1) + 5 squats
  4. 10 Bonnie Blairs (2 is 1) + 5 squats
  5. 10 Bonnie Blairs (2 is 1) + 5 squats
  6. Mosey to the flag (40 yards)

Quadraphilia

  1. LBCs x 50
  2. Quadraphilia x 1
  3. Quadraphilia x 2
  4. Quadraphilia x 2
  5. Quadraphilia x 2
  6. LBCs x 50
  7. Mosey to the Wall (40 yards)

Wall Work

  1. Plank
  2. Feet half way up wall – Shoulder Taps (2 is 1) x 15
  3. Feet all the way up wall – Hip Slappers (2 is 1) x 10
  4. Feet half way up wall – Shoulder Taps (2 is 1) x 15

The End

  1. Mosey back to the Flag (40 yards)
  2. Dying Cockroach x 30