AO: Bee Hive
When: 09/27/2022
PAX:
Number of Pax: 13
Pax Names: Biscuit, Cougar, Deuce, Dial Up, Drop Box, Godfather, Heisenberg, Hot Shot, Knievel, Long Haul, No Mas, Open House, Slice,
Number of FNGS: 0
FNG Names:
QIC: BIScuit
The BackBlast:
7/11 Warm-up
- Neck Rolls, 7/side, OYO
- Trunk Rolls, 7/side, OYO
- Seal Claps, 11, IC
- Overhead Claps, 11, IC
- Abe Vigoda, 11, IC
- Shoulder Tap Merkins, 11, straight count
- Body Squats, 11, IC
- Motivators, 7, Straight Count
- Mosey to the straight away
The Thang – 45’s (aka Mid-Life Crisis)
45 seconds at each station (alternating workout each round), Rinse & Repeat 5X
STATION 1
- Kettlebell Swings (Big & Small Kettlebell, 2-30lbs DB Cinder Block, body weight)
- Ball Slams (Slam ball)
- Bear crawl to S2
STATION 2
- American Hammers (Sledgehammer, Hammer, mallet, body weight)
- Ball Twist (12lbs medicine ball)
- Walking Lunges to S3
STATION 3
- Curl Press (15lbs, 12lbs, 8lbs DB, cinder block)
- T-Merkins
- Skip jumps to S4
STATION 4
- Mountain Climbers
- Peter Parker’s
- Sprint to S1
Rinse & repeat until end of workout (30-35 minutes)