Over & Backs

Over and Backs

 # of PAX: 9

PAX: Busted Grill, Hooch, Fire Marshall Bill, Tombstone, Wannabe, Main Frame, Foxtrot, Donut, Hasselhoff

 QIC: Foxtrot

 Warm-Up:

 16 FK, IC

Knee-to-Chest Stretch x 2

16 SSH, IC

Charles Atlas Stretch x 2

11 Merkins, IC

The Thang:

 Mosey to the Soccer Pitch w/ 2, 25lb. coupons.

First Half

All PAX on one side of Penalty Box Line. Over and back (to the far Penalty Box Line). 

 Teams of 3 for Some Relay Races

 1 PAX over and back (O&B) while 1 PAX planks and 1 PAX does prescribed exercise.

A few O&B as group, mixed in.

Penalty O&B assessed from time to time.

Assorted ways of doing O&B (Karaoke, Bear Crawl, Skip, etc.) w/ smorgasbord of exercises. 

Rinse & Repeat x a lot. 

Halftime Show | All PAX form tight circle, seated on ground, facing out. 

Coupon at 6 O’clock and 12 O’clock.

Russian Twist passing coupon clockwise for 25 touches.

Russian Twist passing coupon counter-clockwise for 25 touches.

O&B

Pick a partner | Partner Leg Throw Down x 20.

 O&B

Second Half 

Upon return, in teams of 3, 2 of 3 PAX must exercise, 1 PAX counts/rests, complete exercises as follows (cumulative):

 60 Merkins | O&B

90 Burpees | O&B

120 LBC | O&B

Mosey back to Flag

Coupon must not be carried below shoulder height.  All PAX must take turn with a coupon.  All PAX mosey with arms extended overhead.

SSH, IC x 16

COT/Moleskin:

Strong work by 9 PAXs.  Welcome to Mainframe who is vacationing on CB.   

Beautiful view of glorious sky being lit up in the East as ground fog lifts from dew laiden soccer pitch.  What a way to start the day!

Prayers for Uncle John. Prayers for continued recovery.  

Prayers for BG’s tweaked Achilles.

 Strong Work!

 Thanks for helping me get through the workout with strained hammy!

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HAAD! | RLTW! | Foxtrot out.

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