Something about Mary

Backblast: Something about Mary

Where: #ao-beehive When: 9/30/2025 @ 05:30 Q: @Waco PAX: Wreckit, @Big Toe, @404, @Farmers Only

🧱 Structure: 40 Minutes of Mary Madness Format: EMOM-style sets + AMRAP finisher

• 5-min Warm-up / Core Prep
• 24-min Main Set (4 rounds of 6-minute EMOMs)
• 6+min Finisher: Core AMRAP Ladder

🔥 1. Warm-Up (10 5 minutes)

• Dynamo Lap

Each movement for 1 minute (repeat twice):

• Windmills (Mobility + Obliques)
• Toy Soldiers
• Plank Walkouts
• Bird-Dog Holds (Balance + Core)
• Slow Flutter Kicks (Controlled Core)

🧱 2. Main Set (24 minutes—4 Rounds of 6-minute EMOMs)

⏱ Round 1: Oblique Burn (Core / Balance) Each minute:

1. 20 Russian Twists (2-count)
2. 15 Side Plank Hip Dips (Right)
3. 15 Side Plank Hip Dips (Left)
4. 10 Big Boy Sit-ups
5. 20 Seated Leg Circles (10 each direction)
6. 30-second Hollow Hold

⏱ Round 2: Posterior Chain & Core (Strength / Core / Balance) Each minute:

1. 15 Glute Bridges + 10 Glute Marches
2. 10 Superman Raises (hold each 1 sec) 20-second Low Plank + 10 Plank Shoulder Taps
3. 10 V-Ups
4. 15 Alternating Dead Bugs
5. 30-second Side Plank Reach-Throughs (left)
6. 30-second Side Plank Reach-Throughs (right)

⏱ Round 3: Stability & Burnout (Strength / Balance / Mental Toughness) Each minute:

1. 15 Zebra Kicks (2-count)
2. 15 X Ys (2-count)
3. 15 Push-up to Downward Dog
4. 20 Shoulder Taps in High Plank
5. 15-second High Plank + 15-second Low Plank
6. 10 Inchworms (standing to plank and back)

⏱ Round 4: Straight Core Challenge Each minute:

1. 20 Earl Fonda (10 each side)
2. 15 Flutter Kicks (4-count)
3. 10 LBCs + 10 Heels to Heaven
4. 20-count Plank March
5. 20 American Hammers (2-count)
6. 15 Heavy Freddy (4-count)

🔚 3. Finisher: 6-min Core AMRAP Ladder

Start at 5 reps, add 2 each round:

• BBS (Big Boy Situps)
• Leg Raises
• Crossbody Mountain Climbers (2 = 1)
• Plank Jacks

Goal: Climb as high as you can before time is called.