Thrive Backblast

Thrive Backblast

Today’s workout was brought to you by the number 20:

The Thang

A quick Hairband mile in the parking lot led us to the COP:

SSH X 20

IW X 20

Windmill X 20

Burpees X 10 (OYO)

Mosey to the playground:

Squats X 20

Donkey Kicks X 20

Step ups X 20

Derkins X 20

CCD X 20

Dips X 20

Burpees X 10 (OYO) (to reach the requisite 20)

Mosey to the road.  Sprint to each of 4 islands and in order do the following:

Dolly X 20

Freddie Mercury X 20

Rosalita X 20

Russian Twists X 20

A short break planking was followed by soccer field suicide.Turn-around points at top of penalty box, midfield, far penalty box and far endline included the following exercises:

Bomb jacks X 20

Mountain Climbers X 20

Rock hoppers X 20

Peter Parkers X 20

Upon finishing our suicides and standing at the base of the hill it beckoned to us for a round of 7s:  burpees and LBCs.  For added fun, we run up the hill backward each time.  In time and with repetition this will become as easy and uneventful as running up forward.  Right now, it is awful.

Mosey back to the wall with a few spontaneous stops along the way for merkins, LBCs, and Parker Peters.  Everyone found a nice comfortable place on the wall and settled into the people’s chair for 3 rounds of arm presses:  50, 100 and 150. With quads burning we hobbled over to the final extra-credit COP:

Dolly X 25

Rosalita X 25

2 rounds of the protractor.

Announcments:  F3 Christmas party sign ups are ongoing, Joe Davis 5k/10k sign ups started and there is a 5k this Saturday at Wingate University.

Hairband took us out giving thanks and praise where it is due.

The PAX at this AO are super solid men.  Thrive has a high proportion of over-50 guys but do not be fooled…Shepherd, Lamont and (hopefully) YHC will outwork many men decades younger.  Hairband is strong and consistent contributor to this AO.  Great to have Bernanke and Hoodie on board this morning – they are always top performers.  This morning Hoffa joined us for the first time and we hope there are many, many more.