Back Blast: Camp Willis NOW OPEN for Wednesdays 03.07.18

AO: Camp Willis (Jones M.S)

QIC: Mariah with hand-off to Mogul (mainly) and Grovetucky (a little)

PAX: Rash, Francis, Mariah, Mogul, Grovetucky

Meet at normal Camp Willis meeting spot

Mosey to far end of bleachers for COP:

SSH x 20 IC

Side Toe Touches x 15 IC

Dry Docks x 10 IC

Mountain Climber IC followed by 2 burpees OYO, repeat for a set of 5

Various arm raises as follows

Arms down with thumbs up, bring arms straight forward above the head x 10

Repeat with thumbs down x 10

Repeat thumbs up on the way up, thumbs down on the way down x 10

Repeat all three exercises x 10, but bring arms out and up like an overhead clap

Partner-up for the following:

5 merkins, slap partners right hand. then bear crawl 5 paces backwards, 5 paces forwards. Repeat for a total of 5 sets, alternating hand slaps

PAX #1 on six, Pax #2 with knees on PAX #1’s feet, PAX #1 does 10 Big-boy sit-ups, then 10 duck-hunting sit-ups (bring opposite elbow to PAX#2’s target hand). Each PAX does 2 sets

PAX#1 planks and PAX#2 does 10 dips using PAX#1’s back. Each PAX does 2 sets. Then use planking PAX for glute bridge x 1 set of 10.

Mosey to bleachers for Walking Derkins x 10 to the left and x 10 to the right

Mosey one lap around the track, then pick up the pace for another lap, then to the tennis courts for MARY led by Mogul:

X’s and O’s x 20

Bicycles x 20 forward x 20 backwards

Leg climbers x 15 each leg

Oblique (side) crunches x 15 each side

American Hammers x 20 IC

Reverse crunches x 25

Mosey one lap around the track, then to the shovel flag.

Join us on Wednesday’s at Camp Willis, plan to launch kettlebell work in 2 weeks!







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