AO: Grill
When: 09/10/2022
PAX:
Number of Pax: 8
Pax Names: Beaker, Ditto, Klinger, Myra, Pocahontas, Pork Chop, Potsie, Woz,
Number of FNGS: 0
FNG Names:
QIC: Beaker
The BackBlast:
It was a comparatively chilly morning with temps in the 50’s. 8 PAX posted for a whole body workout. There was another group that gathered in the park for a 9/11 memorial workout. I should have been more mentally quick and flexible and joined them as they ran laps up and down Franklin Street and up and down the stairs along with burpees and sit ups. It was good to see other locals come to the park for a community workout.
Warm-a-rama: mosey to the basketball court, SSH, Abe Vigoda, Toy Soldiers, Imperial Walkers, BSE, Calf Stretch, Plank Jacks, High Knees, Butt Kickers, Carioca
Motivators 7 to 1
Mosey to the playground
The Thang — Whole Body
We tried to hit the major muscle groups as follows:
- Abs: 20 Swippers (IC)
- Quads: 20 Walking Lunge/Step Ups
- Glutes: 20 Squats (IC)
- Triceps: 10 Tricep Extensions (from low plank raise up to high plank while keeping hands planted in place)
- Biceps: Pull ups (AMRAP)
- Chest: 20 Merkins (chest to ground)
- Back: Plank with alternating arm/leg raise — 20 (IC)
Run lap down Franklin Street, up Park Ave to the bandstand and back to the playground
Potsie provided a Q Source minute from the second quadrant
Repeat set listed above but switch from Swippers to Big Boy Sit ups and Walking Lunges to Step ups
Run lap around to the band stand
Mary: Dealer’s Choice — Wall Sits, Freddie Mercury, Flutter Kicks, American Hammers, Supermans, Side Planks, Box Cutters, Prom Dates, Diamond Merkins, Crab Cakes, Dips
COT: prayers for our first responders as we remember the sacrifices made on 9/11 and on a regular basis by men and women across our nation