Summer Beach Bod Prep

by | Apr 13, 2022 | Back Blasts

QIC: Seltzer
PAX POSTED: Floppy, Big Papi, Hooker, Hitchhiker, Apnea, Repo (FNG)

Summer is only 2 months away, time to drop the beer bellies and dad bods and get ready for the beach!  Although this may be a little premature, YHC has been day-dreaming lately about some PTO with toes in the water and ass in the sand.  The focus of today is chest and abs with 7 PAX ready to put in the work.

Immediate start with a mosey around the block and tennis courts, entering the courts to circle up for the following:
SSH x 15 IC
Frankenstein x 15 IC
Windmills x 10 IC
Tappity Tap Taps x 10 IC
Toe touches down into a plank
Merkin Jacks x 10 IC

Start at one end of the courts (total of 4 tennis courts in a fenced area). There is a BOP with the following outlined for the first phase:
Burpees x 30
MCs (hard) x 30
BBS x 30
Squats x 30
Once complete, groiner hops (traveling) across the 1st and 3rd tennis courts with mosey in between to the end and a sprint/mosey back to the starting side.
Burpees x 20
MCs (hard) x 20
BBS x 20
Squats x 20
Bear crawls across the 1st and 3rd courts (all other same as above)
Burpees x 10
MCs (hard) x 10
BBS x 10
Squats x 10

Once the 6 was in we circled up for the following STEINL exercise that really created some sweat…on Qs command, no breaks.
Plank x 30 seconds
Forearm Plank x 30 seconds
Merkins x 10 IC
Peter Parker x 10 IC
MCs x 10 IC
Parker Peters x 10 IC
Merkins x 10 IC

Back to the starting end of the tennis courts for the following ab blowout routine…

Same 30/20/10 Rep sets as above but with the following exercises (Bruce Lee)
Freddie Mercuries
Leg Raises
Dying Cockroach
Flutter Kicks
American Hammers

After the 30 rep set, sideway bear crawl across the 1st and 3rd courts; after the 20 rep set froggers (all else the same as above).

With a few minutes remaining we circled up again for Merkin-MCs
Merkins x 5 + MCs x 5 – total of 4 sets (20 each).

Mosey back to the flag for COT.

COT – Prayers to Big Papi and his family as they endure some changes in their lives. Prayers to Apnea’s grandfather-in-law. Prayers to all those recovering from injury and illness or are having struggles they have not been able to share yet.