AO:
When: 09/07/2021
PAX:
Number of Pax: 5
Pax Names: Blade Runner, Mugsy, Sir Wallace, Thor,
Number of FNGS: 0
FNG Names:
QIC: Sir Wallace
The BackBlast:
A wet 75F 98% humidity
5 Core Principles and disclaimer announced.
Warmup: Mosey with dynamic stretching including side shuffles, butt kickers, high knees, karaoke, walking lunges, toy soldiers then circle up for; SSH, air squats, plyo merkins, and plank with calve stretches
Thang:
Plyometrics
60 secs each exercise with 15 rest in between
Round 1
Jump Squats
Jump Lunges
Triple pulse jump squats
Triple pulse lunges
Round 2
Spider Squats
Lateral Line Hops
Squat Jacks
Vertical Line hops
Round 3
Skater lunges
Runner lunge (left)
Runner lunge (right)
Half Burpee (with jump)
Quick water break
Round 4
Lateral jump knee tuck
Side to side lateral lunge
Squats holds
Sprinters
Round 5
Lateral jump knee tuck
Side to side lateral lunge
Squats holds
Sprinters
Finisher!
50 Squat Jumps
Cooldown
Static Monkey hummer stretch
Leg stretches
Butterfly stretch
Hamstring/ calve stretch
| Announcements: 9/11 Beatdown @ Nathan Benderson Park 9.11.21 – 8:00 a.m Meet in Dillard’s Parking lot. M’s & 2.0’s welcome to cheer, volunteer and/or participate. We need about $300 in donations. Venmo to @SteveMartin-Ripken. praises: to Thor for his valiant return to HH after a short hiatus. prayers: we continue to lift up Mugsy’s brother who is struggling with life choices. Prayers toThe Lord for healing those who suffer with illness of all kinds… physical, mental, spiritual
Message: “Do not speak to fools, for they will scorn your prudent words.” |