On ALL 4’s

by | Sep 15, 2021 | Back Blasts

QIC: Vanellope
PAX POSTED: Apnea, Cheesehead, CZ, Focker, Grouper, Hitchhiker, Hooker, Vanellope

Great morning down at the district for a hump day beatdown. 8 Pax arrived ready to get it going. YHC changed up the workout a little to hit some different muscle groups that weren’t sore from DBA’s Tuesday beatdown, so YHC decided to keep the Pax on ALL 4’s for a good portion of the beatdown. Like it or not the boys were going home with some rough parking lot hands today!

Warm Up:

  • Light agility work around restrooms
  • SSH X20
  • Baby Arm Circles X10
  • Windmill X10
  • Peter Parkers X10
  • Inchworm X10

Lets get to It

  • 1 Set Mucho Chesto
  • 1 Set of Bruce Lee

To the parking lot facing the long stretch (roughly about 150 yds)

  • ¬†Broad Jump Burpees… 75 yds
  • Bear Crawl with 4 Sets of Merkins …75 yds

Mosey back to starting point

  • Hard 11’s Crab style… 11 Crab Cakes…..1 Crab Cake with crab walk in between
  • 1 Set Mucho Chesto
  • 1 Set of Bruce Lee

Finish the last 5 minutes with a suicide at your own pace


  • Grateful for a beautiful morning
  • Prayers for all those who have something on there minds
  • Prayers for 2.0’s