AO: The Floodzone

When: 03/29/2021

PAX:

Number of Pax: 7

Pax Names: Bidet, Deadlift, Farva, Hobby Lobby, Never Happened, Oxy,

Number of FNGS: 0

FNG Names:

QIC: LEO


The BackBlast:

Workout Focus:   KETTLE BELL  TABATA w/ Curl Focus, and the “CARLTON DANCE”

  • 5:30 NJ   LEO 
  • NOT PROFESSIONAL
  • Listen to Body & Modify
  • No First-timers

Warm-ups (5 min)

  1. Side-to-Side (4-pt: 12-3-6-9)
  1. Pushups w/ Kickouts
  1. Halos
  1. Table w/ Kickouts
  1. Turkish: Getups, Planks, Leg Sweep Through, & Press w/OUT & w/ KB

 

TABATA w/ the CARLTON

When/if the song, “It’s Not Unusual” BY Tom Jones plays, HIMs are to dance the “CARLTON.”

2 Sets each, then Repeat (40 min)

  1. CURLS
  1. Oblique Plank Rows Lt/Rt
  1. Calf Raises (Pause on Up)
  1. Kettle Bell Swings
  1. CURLS
  1. Oblique Plank Rows Lt/Rt
  1. Shoulder Press Lt/Rt
  1. V – Ups
  1. CURLS
  1. Oblique Plank Rows Lt/Rt
  1. Goblin Squats w/ Shoulder Press
  1. Flutter Kicks
  1. Man-Makers
  1. Clean & Press Lt/Rt
  1. CURLS

 

COT   6:15a

  • Count-Aroma: 7
  • Name-o-Roma w/ Video
  • Prayer Request & Praises: Continued Prayers for

          Fire Ant and Sissy Bar’s M; Cock-o-Roach’s Back

  • Announcements:

          Upcoming F3 AOs.  

Picture:

No Farva, a Volunteer Fire Fighter, received a Fire-Call immediately after Name-o-roma.

Respectfully,

LEO

 

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