AO: LC105

When: 11/01/2021

PAX:

Number of Pax: 5

Pax Names: Grease Monkey, Jockey, LEO, Permit, Speed Square,

Number of FNGS: 0

FNG Names:

QIC: LEO


The BackBlast:

Backblast: November 1 Guns

AO: LC-105 (Pearson Park)

Date: 2021.11.01

PAX: Permit, Speed Square, Grease Monkey, Jockey, LEO

Total: 5

FNG’s: 0

FNG Names:

Q: LEO

* Dumbbells: 15 & 25 lbs

5:30a Disclaimer & Modification

Warm-ups:

  1. Waist Rotation IC
  2. Pushups w/ Kickouts Lt/Rt
  3. Low Slow Squats
  4. Table w/ Kickouts Lt/Rt
  5. Oblique Dips Lt/Rt
  6. Crab Cakes
  7. Speed Skaters

Grass Lawn (40 yards)

  1. High Knees SKIP:

JOG: Forward / Backward

  1. Straddle Hops: Left / Right
  1. Karaoke: Left / Right
  1. Sprint 25, 50, (75), 100%
  1. Shoulders Rolls Lt then Rt 4x

Forward, then Backward

          (Sides & Front)

 

The Thang:

Bear Crawl toward playground.

Stop at sidewalk.

Sprint to playground:

10 Derkins.

Sprint back to the Stage area:

10 Flutter Kicks.

One PAX will stay by stage area and will use Dumbbells 10 reps each with both 15 & 25 lbs:

  1. Straight Curls
  2. Thrusters (Squat & Shoulder Press)
  3. Half-Hammer Curls w/ Twist
  4. Trap Fly’s

COT to Stretch:

Legs: Ham, Quad, Groin

6:15    COT

  • Count & Name-Aroma
  • Prayer Request & Praises
  • Announcements

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