Ralphs Shitshow
AO: *CORE*
When: 08/01/2020
QIC: Pigskin
Number of Pax: 13
Pax Names: Bernie, Blue Tornado, Charcoal, Eminem, Hall Pass, HoeDown, Pigskin, Raid, Rocketman, Skoal Bandit, Sunshine, Vega, Windchill,
The BackBlast:
Kettlebell workout with an Aerobic Twist to it.
Another hot, humid, summer day in Charlotte. We only did 70 Burpees. I supplied everyone with a bottle of water at the start of the workout.
Warm-up: We carried our KBs to the Parking Deck and at each level of the deck, we stopped (3 times) for a set of four exercises (On your feet such as SSH, merkin, ab and stretch). At the top, where I was hoping for a bit of a breeze, we did the following:
| R | 20 Renegade Rows (10 each arm) | 5 Burpees |
| A | 20 Ab exercise (Knee-Ups) | 5 Burpees |
| L | 20 Lawnmower (10 each arm) | 5 Burpees |
| P | 20 Power to the People (10 each arm) | 5 Burpees |
| H | 20 Hammer Curls | 5 Burpees |
| S | 20 Swings, Nibbler style (pull into chest at top of swing | 5 Burpees |
| Run from the top deck, down the stairs to the bottom, over to the other stairwell and back to the top. | ||
| S | 20 KB Snatches (10 each side) | 5 Burpees |
| H | 20 Hip-Slap Merkins (10 each side) (no KB) | 5 Burpees |
| I | 20 Imperial Squat Walkers (10 each side)
Squat each time after you bring knee to elbow) (No KB) |
5 Burpees |
| T | 20 Triceps | 5 Burpees |
| S | 20 Goblet Squats | 5 Burpees |
| H | 20 Hand Release Merkins (No KB) | 5 Burpees |
| O | 20 Overhead Press | 5 Burpees |
| W | 20 Woodchoppers (10 each arm) | 5 Burpees |
| Run from the top deck, down the stairs to the bottom, over to the other stairwell and back to the top. | ||
| 20 Upright Rows | ||
| 18 Deep Mountain Climbers | ||
| 16 Upright Rows | ||
| 14 Deep Mountain Climbers | ||
| 12 Upright Rows | ||
| 10 Deep Mountain Climbers | ||
| 8 Upright Rows | ||
| 6 Deep Mountain Climbers | ||
| 4 Upright Rows | ||
| 2 Deep Mountain Climbers | ||
| Run from the top deck, down the stairs to the bottom, over to the other stairwell and back to the top. | ||
| Return to the parking lot with a stop on the way for stretching. |
Strong