AO: Swamp
When: 05/07/2024
PAX:
Number of Pax: 10
Pax Names: Balboa, Biscuit, Dial Up, Downsize, Dr. Luck, Dr. Seuss, Drop Box, Knievel, Lilo, Slice,
Number of FNGS: 0
FNG Names:
QIC: Balboa
The BackBlast:
remember, “it ain’t about how hard you hit, it’s about how hard you can get hit and keep moving forward!”
Warm-Up
- Mosey round lot
- arm circles / circle arms
- Squat to Hamstring stretch
- Imperial walker squats
- Lunges
- Mosey
Main Exercise (30 minutes):
Round 1: Balboa stairs
- Line up at stairs and pax do merkins while 1 pax runs up and down, double tapping each step while punching, then next pax goes
- Mosey to next spot
Round 2: “Balboa Step-Ups”
- alternating step-ups
- Dips
- Long Mosey and repeat
- Penalty Circle burps
Round 3: “Rocky Abs Circuit”
- American Hammers
- Freddie Mercuries.
- LBC
- Plank jacks merkin
- Mosey and repeat
- Circle burp to finish
Hebrews 12:11 – For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.