AO: Expansion

When: 06/13/2022

PAX:

Number of Pax: 4

Pax Names: Beetle, Scrappy, Wolverine,

Number of FNGS: 0

FNG Names:

QIC: Chris [email protected]


The BackBlast:

Intro: disclaimer, modify

Warm up: arm burners, Abe vigodas, tin man, mirkins 4ct 10, slow low squats 4CT.

MOSEY AROUND PARK

THE THANG: BLOCKS AND BELLS  (Tabata)

RD 1 

KB TABATA 30 SEC ON, 10 SEC OFF

-KB SWINGS 2X

-OVERHEAD PRESS 2X

-FLUTTER KICKS 2X

 

RD 1

BLOCKS 5 MIN CONE TO CONE

  • 5 BLOCKEES
  • 10 CURLS FOR THE GIRLS

RD 2 KB TABATA 30 ON, 10 OFF

-THRUSTERS 2X

  • HIP BRIDGE PULLOVERS 2X
  • 1 ARM ALT CLEANS 2X

RD 2 BLOCKS 5 MIN TO CONE

  • 10 OVER BLOCK MIRKINS
  • 10 BEAR HUG SQUATS

RD 3 KB TABATA 30 ON, 10 OFF

– KB ROWS

  • SUMO SQUATS
  • KB PLANK TAPS

Mosey

CORE WORK:

10-10-10 x2  sets

WW2-

HELLO DOLLY’S-

LEG LIFTS

COT;

PRAYERS-

RANDY HERRING/FAMILY

FIREFIGHTERS RECOVERY

SCRAPPY’S BROTHER, SAFE TRAVELS

ANNOUMCEMENTS- SPEEDTRAP Q TUESDAY

 

Leave a Comment

F3 Kinston