AO: Bee Hive
When: 06/01/2024
PAX:
Number of Pax: 10
Pax Names: Capone, Copay, Dial Up, Dr. Seuss, Fury Fangs, Jack Knife, Knievel, Nacho Libre, Slice, Wilson_,
Number of FNGS: 2
FNG Names: Wilson_, Nacho Libre
QIC: Dial Up
The BackBlast:
Bright and cool morning today. Great weather for a beatdown! I incorporated some Broga between different segments to help reduce injury and maintain flexibility.
Warmup- high knees, butt kickers, boxing trot, SSHs, Imperial Walkers.
With coupons- overhead presses, squats, lunges
Broga
Mosey around outer edge of park, across the bridge and meet back at parking lot.
Broga-
EMOM at grassy area-
1 minute timer: Count up to from 1 blockee to 10 blockees every minute.
Merkins
Imperial Walkers
Plank jacks
SSHs
Hand release Merkins
Lunges
Side plank left
Squats
Side plank right
LBCs
Broga-
Bucket O Weights- start w 30
Add a weight every 20 reps
Everyone gets a turn with the bucket. In the meantime, rest of PAX works out at four different stations-
1. Manmakers
2. Curls
3. Lunges
4. Overhead presses
6MOM Broga
count-arama/name-arama
Announcements
Prayer requests/Praises
COT