BACKBLAST: Friday, 08/23/24 Relay That @ Troy

Date: 08/23/24

PAX: Beaker, Goon, Gummy Bear, OCB, Optimus, and Roadshow (QIC)

Warm Up:

• 10x IC Toy Soldiers
• 10x IC ACC
• 10x IC Bean pickers
• 10x IC Michael Phelps

The Thang:

Relay Round 1:

Four PAX went to each corner. The remaining two started at the first corner. The two PAX would sandbag carry to the next corner. From there the PAX at that corner would sandbag carry to the next and so on. The corner with two PAX always moved together. All exercises were AMRAP. The four corners were around the Troy four piece to try and achieve a square shape.

• Corner 1: Mountain climbers
• Corner 2: Low flutters
• Corner 3: Ratchet squats
• Corner 4: 5/5 Pinkie pies (5 dips, 5 incline, and repeat)

When a PAX got to the next corner with the sandbag, they had to do 3x overhead sandbag burpees before handing off the sandbag. We did this for 15 minutes.

Relay Round 2 (Modified):

Four PAX went to each corner. PAX 5 went to the first corner and PAX 6 went to the third corner. The extra PAX would advance to the next corner so two PAX would be moving at a time. This shortened the amount of time each PAX was stuck at a corner – much better option. Otherwise the rest was the same: AMRAP all exercises and 3x overhead sandbag burpees before hand-off.

• Corner 1: Battle rope
• Corner 2: American hammers
• Corner 3: Merkins
• Corner 4: Step-ups

We did this to time.

Moleskin:

Thanks for all the PAX who came to try out my new idea. Thanks @optimus for bringing the extra 60lb sandbag! I got some good feedback both from PAX and from doing the workout itself. The second variation was much better where you were only stuck at a corner for two stretches instead of waiting for the sandbag to make it all the way around. Using AMRAP here allowed PAX to push themselves as much as they could/wanted, and this naturally adjusts to fitness level so everyone gets a workout relative to their abilities. @ocb pointed out that it would have been nicer to be under the sandbag longer, and I agree. The square we were using was kind of small. If/when I do this again, I’ll need to figure out how to stretch out the walking part without a large impact to corner time – something for me to think about.

Again, it was great seeing everyone out and I hope everyone got a good workout out of it. And as I’m writing this, I already have ideas on how to possibility improve upon the comments above :thinking:. Anyhow, we had a great morning for this as well – not too hot and not to cold. It feels good getting out there again and Q’ing, and I look forward to the next one. Cheers! #syitg