End of Year Sevens

by | Dec 29, 2021 | Back Blasts

QIC: Seltzer
PAX POSTED: Chowdah, CZ, Hitchhiker, Selter

Perfect weather for a beat down as we begin to close out the year.  4 PAX overcame the fart sack to get their bodies prepared for the upcoming New Year celebrations later in the week.

Happy Jacks (5 SSH IC followed by 2 squats) x 5 rounds
Sprinklers x 10 IC
Tie-Fighters x 10 (each side) IC
15 SSH

Warm-ups ended with a Mosey over to the tennis courts for a quick 3 corners (each exercise performed in a different corner of court:
1) Monkey Humpers x 20
2) Peter Parkers x 20 IC
3) Squats x 20
Mosey continues around the District fields to the bleachers at the end for:
25 Derkins
25 Step-ups (hard)
Upward dog for 20 seconds to stretch out a little more
Mosey continues around back to the center of the large field where we find 4 cones in a square shape (60 feet apart)

Main Course: 7 of Diamonds – All PAX group together at first cone and perform the following exercies at each cone with a

  • Round 1: 7 Burpees each cone with a Sprint mode of travel (28 total reps), after finishing reps at 3rd cone for all rounds its a Sprint back to first cone waiting for six with a plank or other hold as called our by Q.  All rounds start together as a group.
  • Round 2: 14 Squats with Bearcrawl to each base (56 total reps), “repeat ending noted above”
  • Round 3: 21 Muricans with Lunge to each base (84 total reps), “”
  • Round 4: 28 Freddie Mercuries (112 total reps, easy), “”
  • Round 5: 21 Shoulder Taps with Carioca to each base (84 total reps), “”
    • Due to unforseen time constraints the final 2 rounds were modified…
  • Round 6: 14 Bonnie Blairs at first cone, Sprint all arond (14 total reps),
  • Round 7: 7 Muricans with Sprint, “”

With only a few minutes to spare the PAX circled up for:
Leg Raises x 20
LBCs x 20

COT Prayers for Hitchhiker and Chowdah as they prepare for their 60+ mile ruck event in a couple of weeks. Encouragement to focus on ways we can make positive changes going into 2022.