Bell Busters Back Blast 5.2.18: Joker’s (or Jack’s) Wild

AO: Camp Willis (Jones M.S.)

Weather: Perfect

QIC: Grovetucky

PAX: Chicken Little, Rash, Ahhh, Mogul, Mariah

YHC came prepared with a deck of cards sans Joker’s, therefore, Jack’s became wild. A quick disclaimer was given at 0530, then the PAX mosied with KB’s to the high-jump pad at the track for COP:

SSH x 20 IC

Sun Gods IC x 10 forwards and x 10 backwards

Cotton Pickers x 20 IC

Rash Glute stretch x 30 seconds both sides

One knee down other leg extended hamstring stretch, 30 seconds both sides


Deck of Pain (45 seconds on, 15 seconds rest). Jack’s are wild = SCOTTY BOBS!!!

Round 1 (12 cycles)

Hearts: Mountain Climbers

Diamonds: KB swings

Spades: right arm KB curls

Clubs: left arm KB curls

Brisk mosey around the track

Round 2 (12 cycles)

Hearts: burpees

Diamonds: Goblet squats*

Spades: right arm KB snatch and press

Clubs: left arm KB snatch and press

*no diamonds were drawn, so 10 Goblet squats OYO were done at the conclusion of Round 2

Walk back to the shovel flag keeping KB in overhead press position, alternating arms as needed.

Finished up with Mary:

LBC with KB x 30 on up

WWI’s with KB x 12 on up

Standing oblique crunch with KB x 15 each side

5 burpees OYO

COT and BOM. Remember that May is FNG month, let’s make F3 blow-up across Central Ohio this summer!!







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