Backblast! March to Becoming Better

AO: Dooley
Q: Flush (Clay Campbell)
PAX: Iverson (Jerod), Stairway, Kelly Barnes, American Dad, Dilly Dilly
FNGs: None
Count: 5

WARMUP:

Mosey loop.
SSH IC to 25
Imperial Walkers – IC count for 15
Arm Circles Forwards – IC count for 15
Arm Circles Backwards – IC count for 15
Quad Stretches – hold quad in place – count to 10 each leg
Hamstring Stretches (lean down and stretch with one leg over the other, switch, and then legs together)
Downward Dog Calf Stretch

THE THANG:

Thang 1

Periodic stops on the trail as we head towards the street to head into the field
10 x Jump Squats
10 x Carolina Drydocks (on my down)
10 x Box Cutters IC
10 x Mountain Climbers (Cadence count: 1, 2, 3; 1.)
10 x Plank Jacks (out and in is 1)

Thang 2 – Field – 3 cones set up approx. 25 feet apart

Plank for the 6 in between sets.
Big Boy Sit-Up Ladder as follows:
-10 Big Boy Sit Ups, mosey to cone, 1 burpee, mosey to next cone for 10 merkins, mosey all the way back
-20 Big Boy Sit Ups, mosey to cone, 2 burpees, mosey to next cone for 20 merkins, mosey all the way back
-30 Big Boy Sit Ups, mosey to cone, 3 burpees, mosey to next cone for 30 merkins, mosey all the way back
-40 Big Boy Sit Ups, mosey to cone, 4 burpees, mosey to next cone for 40 merkins, mosey all the way back

Thang 3

Wall sits at the Community Center
-90 seconds standard, 30 second rest
-60 seconds standard, 30 second rest
-60 seconds standard

Thang 4

Periodic stops on the trail as we head towards the street to head into the field
10 x Jump Squats
10 x Carolina Drydocks (on my down)
10 x Box Cutters IC
10 x Mountain Climbers (Cadence count: 1, 2, 3; 1.)
10 x Plank Jacks (out and in is 1)

MARY:

-Freddy Mercurys IC to 20
-Supermans on my up to 15
-Flutter Kicks IC to 20
-Heel Touches IC to 15
-Stretch for the last minute

ANNOUNCEMENTS:

-2nd-f Happy Hour on March 15
-Convergence workout on Match 16
-Pot ‘O Gold 5K on March 16
-2nd-f Luncheon for Match Madness at Real McCoy’s on March 22

COT: