April 14th was our second Saturday on our own, and we took full advantage not having any parental supervision. As Longboard said in our last BackBlast, we aren’t sure who gave us the keys to this thing but “we’re speeding along the side streets of Arcadia with the top down and starting to get a little brave…maybe a little…too brave?”
Sweater Vest wasted no time to get us started.
Warm-up
- Side straddle hops x15
- Imperial walkers x15
- Copperhead squats x15
- Windmills x15
- Merkins x10
- Freddie Mercury x10
- Peter Parker 10x
For the first time, we decided to “experiment” with the “Sandbox”. Something about getting our beach bodies ready for the summer. It’s worth noting that Phoenix hit 100 degrees earlier this week. Did we mention it is mid-April?!!
The workout went something like this … the PAX broke into teams of two. While Teammate 1 – ran inside the perimeter of the Sandbox (approx. 250 yards), Teammate 2 completed as many of the following exercises as possible.
- Diamond Push ups
- Diamond Leg ups
- Jump squats
- Burpees
The PAX moseyed over to the sand volleyball court to work on our beach bodies a little more. Everyone kept their same partner, and we toured some of the world’s best beaches while working our butts off.
Teammate 1 did the following exercises across the sand volleyball court ….
- Oregon Coast – Bear Crawl
- San Diego – Crab Walk
- Japan – Dragon Walk
- Australia – Kangaroo Jump
While Teammate 2 got to choose what to work on – arms and chest or abs … They did Peter Parkers, Freddie Mercuries, Merkins, and/or LBJs
It is worth noting that Longboard “lost” his wedding ring during the Bear Crawl. Some speculated (loudly) that he might have been trying to get a breather.
Roadrash took us through some ab-work, and it went something like this. I think he was playing mind-games with the odd-numbers.
- Rosalitas x 9
- Box cutters x 11
- LBCs x 13
- Flutter kicks x 7
- Freddie Mercury x 11
Then, Roadrash took us to the hill for “Jacob’s ladder”. We’re not sure who Jacob is, but we really wish he had a smaller ladder.
- 1 burpee, run to top of the hill, 1 burpee
- 2 burpees, run to top of the hill, 1 burpee
- 3 burpees, run to top of the hill, 1 burpee
- etc etc to 7 burpees, run to top of the hill, 1 burpee
We continued on with some “inch-worms” and “prisoner lunges” on the south side of the Furnace, where it’s nice and cool, and then did some “dirty 30s”.
- 30 reps of each exercise, any order, and end at the other side of the field
- 30 rising split jumps
- 30 flying derkins (hands and feet off the ground, if possible)
- 30 WWII sit ups
We then finished up strong at the semi-circle:
- Side straddle hops x15
- Slow Derkins x10
- Seal jacks x15
- Slow Merkins x10
- Seal jacks x10
- Slow Urkins x10
Count-a-rama
Name-a-rama
Twelvee (FNG) – was originally from Seattle (12th Man) and played football and baseball at UCLA. He also works with Short Sale, who did not make it.
Curtain Call (FNG) – was invited by Spätzle, who no showed. Something about going to CA with his wife. Anyway, Curtain Call did great. He has a military background and loves playing video games.
We also had a pleasant surprise – Shark Bait – who joined us from Carmel, CA, and shared all the good stuff going on with our brothers out there on the REAL beach.
COT
Coffeteria
Our sincerest apologies to Tweeter and Shark Bait, who came ready to play but didn’t get the memo on the change of start time to 6:00 AM. We will lock that down but appreciate you guys rolling with the punches!
Pax Count: Longboard, Sweater Vest, Roadrash, Anvil, Dial Up, Convoy, Tweeter, Shark Bait (from Carmel, CA), Curtain Call (Alex – FNG), Twelvee (Madison – FNG)
F3 Phoenix 