AO: Bee Hive
When: 10/07/2023
PAX:
Number of Pax: 6
Pax Names: Copay, Dial Up, Dr. Seuss, Jack Knife, Slice, The Shepherd,
Number of FNGS: 0
FNG Names:
QIC: Dial Up
The BackBlast:
Best Men’s Workout in Lehigh Valley, PA
Warmup- jog in place, high knees, buttkickers, boxing trot (repeat). Trunk rolls, windmills.
Everyone grab a cinderblock- Side straddle blocks, Imperial Walkers, Peter blockers, Toy soldiers, Block jacks, Kasey Kasem into Swan Dive 2x.
and mosey to pavilions with Blocks
Pavilion 1- Arms
standing tricep extension
Curls
Reverse forearm curls
Dips between two blocks
Mosey to Pavilion 2- Mode of Transportation- MOT:
Lunge walk w overhead carry
Pavilion 2- Legs
Thrusters- squat w overhead press
cinderjump- jump on and off the cinderblock (both feet on, both off)
cinderjump 2- alternating side jump (one foot on block at a time)
side lunge w block and overhead press
Mosey to Pavilion 3- MOT:
Blockee walk
Pavilion 3- Core
Blockee jacks- Blockees with plank jacks
In and outs with a bent over row
shoulder taps with toe touches
Mosey to Pavilion 4- MOT:
Lateral Lunge walk with overhead press (left the switch halfway to right)
Pavilion 4 – Full body
Catch the cinderblock- in a squat position, throw, clap, catch
Blockee jack- burpee with a plank jack
Sky Merkins- Start in a Merkin position and push your feet and hands off the ground and landing with your hands and feet spread out. Repeat with hands and feet into a standard Merkin position- for 10.
Mosey to
Bleachers at the baseball field.
Chest press
Mosey back to Pav 4.
Step ups
We ran out of time so went back to shovel flag.
calf raises
4 minutes of Broga
7:30 end
Count/Name-arama
Announcements
Praised/Prayer req
COT