AO: The Silverbacks

When: 10/21/2021

PAX:

Number of Pax: 3

Pax Names: LEO, Never Happened, Runt,

Number of FNGS: 0

FNG Names:

QIC: LEO


The BackBlast:

Backblast: Guns & Puns

AO: Silverbacks (Barnett)

Date: 2021.10.21

PAX: Never Happened, Runt, LEO

Total: 3

FNG’s: 0

FNG Names:

Q: LEO

*Need Dumbbells

5:30a  Welcome 

  • NJ  LEO  
  • NOT PROFESSIONAL
  • Listen to Body & Modify

 

Warm-ups:

Brisk Walk to the Outfield of Route 66

  1. Neck & Waist: Side-to-Side -IC
  2. Pushups w/ Kickouts -Lt/Rt
  3. Slow Low Squats
  4. Table w/ Kickouts -Lt/Rt
  5. Crab Cakes
  6. Speed Skaters
  1. SKIP w/ High Knees: Forward / Backward
  1. Straddles: L/R
  2. Karaoke: L/R
  1. Shrimp Lt/Rt
  2. Shoulders Rolls L/R 4x Forward, then Backward

Modifier:

Foxholes or Superman Rolls

 

Brisk Walk to Picnic Shelter for a Picnic Table Tabata Workout:

(20 secs workout, 10 secs rest)

  1. Picnic Table Pull-ups
  1. Derkins
  1. Step Ups
  1. Dips

PAX Choice:

  1. Dumbbells:  Straight Curls,  Squat,  Hammer & Twist Curls,  Shoulder Press

(Repeat)

6:15a  COT

  • Count & Name-Aroma w/ Video
  • Prayer Request & Praises
  • Announcements

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