Lucky 7’s

by | Jun 18, 2019 | Back Blasts

QIC: Vanellope
PAX POSTED: Apnea, DBA, Grouper, No-see-um, Vanellope

5 Pax showed up this morning ready for a Tuesday morning beatdown. Each Pax seemed eager to start the week off right. Even DBA was pumped up to get back into action after his long 2 week plus vacation. YHC took this Q on a days notice for Endo, whose has been having back discomfort for a couple days now, get better Endo and hope to see you out on Thursday. No disclaimer needed, aka Killer of Men at work…come at your own risk lol.


Warm Up:

  • Up/Downs- YHC took this opener a little longer than planned because the Pax seemed to be enjoying it.
  • Mosey around Dog Park
  • IC- SSH X20
  • IC- Windmill X10
  • IC- Air Presses X10
  • IC- Mountain Climbers X15
  • IC- Peter Parkers X10
  • IC- Merkins X10
  • Squat Jumps X20 OYO

*Are you warm yet?


  • Burpees/Split Jacks- Duck walk
  • Mountain Climbers/Plank Jacks- Bear Crawl
  • Merkins/Big Boy SitUps- Mosey

Suicides X3- 4 Cones spread about 15 yds apart, Leg Raises after each set with the following reps 50/40/30.

50 yd Sprints X5-

  • 1st Round…1 Burpees…Sprint
  • 2nd Round…2 Burpees…Sprint
  • 3rd Round…3 Burpees…Sprint
  • 4th Round…4 Burpees…Sprint. YHC through out an incentive, ‘If all Pax gave this round 100% than the 5th round would only be 1 Burpee instead of 5.’ All Pax gave it 110% so YHC told them the 5th round would be 1 Burpee, until Grouper said ‘Lets do 5 anyways” and all Pax agreed.
  • 5th Round…5 Burpees…Sprints

The Finisher: Lucky 7’s

  • Starting in the parking lot, perform the following exercises and than a lap around the dog part:
  • Merkins X7
  • SquatsX7
  • LBC’s X7… Rinse and repeat adding increments of 7 reps each round.




  • Thankful for DBA and his safe travels
  • Apnea, M, and SIL
  • Haka and M
  • No-see-um’s father and co-worker
  • YHC’s uncle