Returnith of the Junk

by | Apr 27, 2017 | Backblasts | 0 comments

Missed name of PAX that left early.

11 strong including the prodigal son Junk, showed at GCC for KB fun. Nothing better than crawling around on the cheese grader GCC calls a parking lot without gloves.

Warm Up:

  • Run around parking lot doing high knee, butt kicker, and carioca
  • Circle up for:
    • SSH x 20
    • Windmill x 10
    • Apollo Ono X 15
    • Mountain climbers into Mericans X 10

The Main Course:

  • Bring bells and line up at the island in the parking lot one section over from the portico.
  • 4 cones are lined up about 10 yards apart
  • PAX do exercises to the cone and run to the end of the parking lot and back to the cone they ended at Repeato for 4 cones.
    • Exercise 1: KB travelling Burpees with a lunge (This one we did 4 cones out and 4 cones back to beginning)
    • Exercise 2: Traveling Merkins rotating sides each cone for 4 cones.
    • Exercise 3: Traveling Inch Worm Mericans with a Dry Dock (I call them traveling Carolina Dry Mericans).
      • Modified exercise 3 with run to last light pole rather than end of parking lot.
  • 7 MINUTES LEFT..WHAT?!
  • PAX mosey to front of Church for Modified KB Tabata
    • KB Swings 40 seconds
    • 10 second rest
    • KB Spuat Press 40 seconds
    • 10 second rest
    • KB curls 40 seconds
    • 10 second rest
    • Burpees (w/o bell) 40 seconds
    • 10 second rest
    • Power Ups (knees to hands) (No KB) 40 seconds
    • 10 second rest
    • Dry Docks (No KB) 40 seconds
    • 10 second rest
    • KB Skull Crushers 40 seconds (do not do skull crusher right after dry docks!)
    • 10 second rest
    • Burpees with KB 1 minute
  • End right at 6:15 – Tabata was 7:50 long

Notables:

  • Welcome back Kotter! Junk posts after a long hiatus. He actually had to ask me to remind him when the work out started. Strong work. It was like you never stopped.
  • The first part took a lot longer than YHC anticipated. It did not look like that much running on paper.
  • Master Po is claiming that us short guys had a dissadvantage with the KB Burpees and inch worms. We had to do twice as many exercises to get to the cone.
  • Bandwagon comes in hot and leaves at 6:05 hot. Great job showing even if it was abbreviated.
  • A lot of encouragement to Master Po who just had a 2.1. Most of the men there scared the crap out of him.
  • Strong work by all and YHC knows it was tough for some to do all the running we did. Nobody gave up!

It was an honor leading this morning. Thank you for showing and God Bless.

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