by Haka | May 11, 2023 | Back Blasts
Beautiful morning for a sweat fest. YHC saw hitchhiker running before the BD on the drive in and thought “that dude ain’t right.” YHC also thought “that dude has some short choppy steps” warm up Warmup: Fire Hydrant, Bird Dog, mtn climber, burp, inchworm, Superman,...
by passionfruit | May 9, 2023 | Back Blasts
Insights I had the pleasure of hosting my first Q with the Nature Coast 5:30 area at The Ranch. Special shout out to the Boneyard crew for showing up and supporting! Had a great time getting it in and I’m looking forward to the next! Warmup All IC: 5 Dynamic Warm ups...
by petey | May 4, 2023 | Back Blasts
Warmorama: SSH- 15 Frankenstein- 15 Imperial Walker- 15 Tempo squat- 15 – hold squat w/baby arm circles – resume squat w/seal clap – resume squat w/overhead seal clap Hillbilly squats IC On your 6 Alternate Bruce Lee and Mucho Chesto Wait for 6 hold...
by Hitchhiker | May 3, 2023 | Back Blasts
At 8:30 YHC checked the Q sheet to see who had the honor of leading the Wednesday BD to find it blank, so, it’s going to be me. Warmup All IC: 10 Squat Twist 10 Boat Reaches 10 Leg Lifts to Reverse Crunch 10 Banking Airplanes 10 Hip Taps 10 Plank Tap Outs 10...
by Apnea | May 2, 2023 | Back Blasts
9 PAX out on a cool morning at the Ranch. Quick disclaimer, 5 core principles and then mosey to the main roundabout SSH X 12 IC Frankensteins X 12 IC Imperial Walkers X 12 IC Tempo Squats X 12 IC Baby Arm Circles Forward x 12 IC Baby Arm Circles Reverse with palms...
