• When: 07/05/17
  • QIC: Backstop
  • The PAX: Fudd (#Respect), TOY, Turnpike, Backstop


Backstop’s Bootcamp Pain Stations

Conditions – 75 and humid

Disclaimer

The Thang:

Warm- up (SSH’s, LBAC’s, Raise the Roof)

Indian bear crawl with Merkins

Indian crab walk with LBC’s

Station 1: Blocks

Triceps – 25

Curls – 25

Overhead press – 25

Rows – 25

Bench press – 25

Run the hill

Station 2:

Merkins – 25

Freddy Mercury’s – 25

Imperial walker – 25

Mountain climber – 25

Russian twist – 25

AYG sprint up the hill

Station 3:

Burpee’s – 15

Air squats – 25

Flutters kicks – 25

Big boy sit-ups – 25

Carolina dry dock – 25

Lap around the parking lot

4 sets of suicides with 25 jumping jacks each set.

Music: Bring Sally Down Bring Sally Up – for 3 minutes by playing Patty Cake with partner in a plank position.

COT/BOM: Backstop

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