AO: Shadow
QiC: Gold Bond
Pax Count: 7
Pax List: Big Apple, Dubya, Dunder, Gold Bond, Wreck-It Ralph
FNG Count: 0
Downrange: Ducky; Barbara
For our Extra Special Thanksgiving Holiday Edition, we had a total of 90 minutes: 1st 45 minutes with Gold Bond as QiC and Big Apple for the 2nd 45 minutes. This Back Blasts covers the 1st 45 minutes only. Big Apple is submitting a Part 2 for the 2nd half
Warm up:
- 25 Side Straddle Hops
- 20 Squats
- 15 Windmills
- 20 Imperial Walkers
Mosey down to the southeastern most parking lot entrance to DHS for 5 OYO burpees, followed by a slow Bataan Death March (Cherokee Run with the last in line doing 5 burpees before sprinting to the front) to Vermack Rd where we turned right and continued past the high school to before making a right onto Vanderlyn Drive and continuing down the the DHS football field where we picked up our coupons to conclude the warmup.
The Thang:
We started with a modification of “1st and 10.”
- We lined up on the goal line with our cinder block coupons and did murder bunnies to the 10 yd line.
- At the 10 yd line we performed 10 goblet squats with the blocks.
- We then left our blocks and sprinted 90 yards to the opposite goal line
- At the opposite goal line we performed 1 mercan to complete the 1st step of the “11.”
- Backward run back to the 90 yds back to the 10yd line to get our blocks
- Murder bunny 10yds to the 20 goal line
- 9 goblet squats before
- Leave our block and sprint 80yds to the opposite goal line
- 2 mercans on the opposite goal line to complete the 2nd stop of the “11”
- Run backward to the opposite 20yd line to pick up our blocks
- Murder bunny to the 30yd line . . . . and continued until we completed the “11” and murder bunnied down the whole field.
Planck to the 6
Next exercise was a memorial to the 46 million turkeys that are consumed in the U.S. on Thanksgiving day each year. 5 exercises performed for 46 seconds each with no breaks, then rinse and repeat the set (no breaks).
The exercises were:
- Heals to Heaven
- Flutter kicks
- Bicycles
- American Hammer
- Australian Snow Angels
Next Exercise was a modification on Bearpees.
Line up on the goal line and Bear Crawl toward the opposite goal line.
Every 4 steps/paces of the bear crawl, each person stops and performs a single burpee. After crossing the 10 yard line, instead of 1 burpee, 2 burpees are performed every 4 steps/paces, which increases to 3 burpees after crossing the 20yd line, 4 burpees after the 30yard line, 5 burpees after crossing the 40yd line and finishing at the 50yd line with a final 5 burpees.
At this point in the beatdown 45 minutes had elapsed, and though everyone was thirsty for more, it was time to turn over QiC duties to Big Apple. See “Part 2” for the second half.