After yesterday’s terrible Saints game, I had to work out some frustration with the coaches’ gameplan as well as the execution in an awful loss to the Eagles. With that said, and the sharp change in weather overnight, it would make for a challenging morning. 9 PAX gathered outside LCM, including Jingle Vader from the far away land of Uptown.
Warm up:
- SSH x 20 IC
- Windmills x 10 IC
- Grassgrabbers x 15 IC
- Arm circles x 10 fwd/rev each IC
- Self love x 15 IC
- Hillbillies x 20 IC
Tha Thang #1:
What better way to start a block inspired, no run beatdown than with some Flora 1,2,3. PAX partners up and all reps are divided evenly
- 100 Merkins with feet on block total. PAX #1 performs 10 Merkins while PAX #2 holds plank. Alternate every 10 reps
- 200 LBCs with block. PAX #1 performs 20 LBCs with block while PAX #2 holds block overhead and legs in air. Alternate every 20 reps.
- 300 Goblet squats. PAX #1 performs 30 squats while PAX #2 holds Al Gore position with block. Alternate every 30 reps.
Tha Thang #2:
At this point it was time to move on to The Gross. 12 exercises of 12 reps (mostly done in 4-count cadence) each. I divided up the exercises into 4 upper body, 4 lower body, and 4 core exercises.
- Chest press with block while holding bridge position
- Goblet squats
- Standing oblique crunches with block
- Walleyes (front raises with block)
- Single leg bridges with foot on block
- Flutter kicks while holding block overhead
- Curls
- Lunges with twist while holding block
- LBCs with block
- Overhead triceps extension with block
- Calf raises while standing on block
- Box cutters while holding block overhead
Tha Thang #3:
Walk over with your block to the nearby parking lot for a modified Quarter Pounder. PAX will walk across parking lot while rifle carrying block overhead and perform stated reps at each end of the parking lot.
- Round 1: 25 Merkins
- Round 2: 50 Goblet squats
- Round 3: 75 Mountain climbers (1 is 1)
- Round 4: 100 reps of core exercise of your choosing
Walk back to our normal exercise area with block and circle up. Countoff, name-o-rama, announcements, intentions, and socially distanced COT. Hopefully everyone was as fatigued by the end of the beatdown as I was.
