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Date/Time
Date(s) - 12/15/2022
5:30 am - 6:15 am
Site Q - Hannibal
Location
The Wall
Categories
Boot camp style workout. On the River. Amazing way to watch the sun come up and start the day with sweat pouring over your rejuvenated soul. Some ramps, lots of steps, a little concrete, a little grass, all the fixens for beautifully scripted beatdown!
Best Parking is on Cherry Street. **Please be considerate when you park on the side streets, keep the Mumblechatter at a minimum out of respect for the residents.**
Backblast for the Wall on 12/15/22
a bootcamp beatdown entitled “Elemental”
PAX: Geppetto, Hannibal, Doubtfire, Fossil, Coconut (Q)
Playlist: the 1993 released album of the beatdown title by Tears for Fears. Straight through. every song is great.
– Mission and core principles
– warmups with several new moves
– Iron Squat: 4 count. 1- squat down, 2- arms up to iron cross, 3-arms down, 4- stand up
– FireBall: 4 count from sitting on your 6 with legs tucked up and arms wrapped around knees. 1- roll back on back, 2- roll forward (feet should not touch, roll up to balance position, 3- spread eagle arms and legs to wide v-sit position, 4- return arms and legs to tucked position.
– Scorpion: 8 count from laying on your stomach with arms up ahead of you like scorpion pincers. 1- curl up right leg like a scorpion tail, 2- twist leg and hips to tap right toe to the outside of your left leg, 3- return to scorpion tail position, 4- right leg down straight 5-8 repeat with left leg.
– Bulgarian split squat: stand in front of a bench or other fixed object roughly knee to butt height, facing away. pull one leg back and support your toe on the fixed object. Now do one legged squats with the other leg. The raised leg should bend from the hip until the knee is almost at the ground, and the squatting leg should not have the knee go past the toe. repeat. switch legs.
– Thunder sit ups: BBSU and slap the ground (make it thunder!) between your feet at the top
– moon gods: laying on your side, leg circles with your top leg.
– Sandstorm: jump up and down with your hands in hallelujah position
– Aussie Snow Angels: lay on your stomach and use your back muscles to raise arms and legs off the ground, perform snow angel motion without rubbing the ground.
THANG:
After the long warm up, ran the playlist and PAX moved through 5 stations.
1-Fire: 10 Fireballs and 5x Old Flame routine (Starting line, scorpion, bulgarian split squat, bridge)
2-Earth: 50 sandstorms, 20 iron squats, 20 diamond merkins
3-Water: 30 aussie snow angels and 30 thunder sit ups
4-Air: 20 windmill, 40 air presses, 20 air squats
5-Space: 20 sun gods, 20 moon gods, 20 twinkle toes.
The group made it through water on a 2nd round in the time.
COT: Hannibal 6. TAPS to Raven, Leo, Kids & teachers, more.