AO: Ranch
When: 10/14/2023
PAX:
Number of Pax: 5
Pax Names: Biscuit, Deuce, Hot Shot, Long Haul, Mani,
Number of FNGS: 0
FNG Names:
QIC: Mani
The BackBlast:
Warm-Up: x10 reps IC (5 min)
- SSH
- Goof Balls
- Half Jacks
- Plank Jacks
- Leg Jacks
- Mountain Climbers
- Jack Presses
- Crab Kicks
- Power Jacks
Workout: set a tabata timer for 40 seconds exercise and 20 seconds rest x20 sets (10 min/set). In other words, it’s two full rounds of the exercises.
- Suicides – pick a point on either side and run back and forth from one to the other
- Mountain Climbers
- Fast Feet to Hit It’s (think Circle Burps)
- Walking Plank – in plank position, step right hand and leg out and the left hand and leg in twice in that direction and then go back. Repeat until time expires.
- 4 Ski Hops in one direction and four in the other direction
- Plank Jacks
- Goof Balls
- Ski Abs – start in plank position with feet together; hop knees to left side, back to center, then to the right side and back to center. Repeat until time expires.
- Globe Jumps – Squat Jump in a square pattern (think jumping to each corner of the square)
- 4 Push-ups and 4 Mountain Climbers
Round 2 Q incorporated Biblical Would You Rather (ex. Would you rather see Jesus feed 5,000 or see him raise Lazarus)
Motivators
Burpee hill climbs halfway due to time.
6 minutes of Mary dealers choice
CoT
Prayers for teacher who passed away this week at Willow Lane and her family, for Israel, and for situation at Mac Truck.