AO: Grill
When: 05/07/2022
PAX:
Number of Pax: 6
Pax Names: Ditto, Klinger, Myra, Pork Chop, Potsie, Teardrop,
Number of FNGS: 0
FNG Names:
QIC: Myra
The BackBlast:
It took a whole handful of red pills to come out in the pouring rain this morning. Cheers to everyone who did!
Warm-a-rama: Mosey back and forth under the band shell for 1-2 minutes. Arm circles, abe-vigoda, imperial walkers, grass pickers, toy soldiers, BSE, calf stretches, SSH.
The thang: Dime Time. Start with exercises of 10, next 20, then 30. Legs, Chest, Arms, Abs, with cardio between each.
10’s
- Sprint back and forth (BF), 10 Squat+calf extensions at top (hold for a second)
- NUR BF, 10 wide merkins
- Lunge walk BF, 10 diamond merkins
- 60 second plank
20’s
- Spring BF, 20 monkey humpers, in cadence
- NUR BF, 20 merkins
- Lunge walk BF, 20 incline triceps presses (keeping elbows in, slow on the way down)
- 60 second plank
30’s
- Sprint BF, 30 air squats (low and slow)
- NUR BF, 30 incline merkins
- Lunge walk BF, 30 dips (short, wet mosey to pavilion for these)
- 60 second plank
10’s and 20’s repeated, but with ab exercises only.
- 10’s: Box cutters, scissors, in-and-outs
- 20’s: LBC’s, Freddy mercuries, mountain climbers
Jacob’s ladder (modified in band shell): BF sprint, 1 burpee, BF sprint, 2 burpees, up to 5 burpees then work back down to 1.
Crab cakes in cadence just for fun.
Round of Mary: flutter kicks, WWI sit-ups, box cutters, American hammers, two more slipping my mind…
Circle of trust, prayers for the Essig family and Klinger’s as well. Show a mom in your life some love this weekend!!!