I have to admit today was my first post at Blitz… It’s about 20 minutes away from my house but it’s well worth the drive! This is a great AO with a park/playground and a track within 500 yards. Not to mention with a 30 minute time limit you can really let it rip. Not need to hold back or call an easy exercise. Just hit the PAX with a high intensity workout!
Conditions: Upper 40’s and clear. Great weather! Dry!!
Warm up with 25 SSH IC
10 Slow count Merkins IC
20 Mt Climbers IC
20 Freddie Mercury’s IC
Run to playground across the street for an AMRAP
10 Hand Release Merkins
5 Low Hang Pull-ups
15 Big Boy Sit-ups
Everyone completed 5 reps before moving on.
Next we moseyed out to the street near the parking lot entrance
sprint up the hill for aprx 50 yards
stop and do 5 Turtle V-ups (hands locked behind your head feet at 6″, bring knees to elbows)
Sprint to the next corner – aprx 50 yards 10 Turtle V-ups
Sprint another 50 yards and stop for 10 more Turtle V-ups
We kept running a circle around the park stopping about every 50 yards. After the last round of V-ups I mentioned we switched to 5 Burpees at each stop.
We stopped 4 more times for 25 Burpees between 50 yard sprints.
Next we moseyed back into the park and stopped at the picnic tables.
1 minute AMRAP Squats
Then we went into another circuit of:
20 Russian Twists (counting each side)
Rinse & repeat x 3
With about 5 minutes left we ran back to COT for a little Mary…
10 Big Boy Sit ups IC
10 Russian Twist IC
10 Freddie Mercury’s IC
50 Flutter Kicks IC
Great workout and T-Claps to Huffy for making the trip and posting!
Start working on FNG’s. This AO needs them to grow! Winter is coming and our numbers tend to dwindle. If you know a guy who needs a nudge, post with him!