AO: The Pound
When: 11/17/2021
PAX:
Number of Pax: 3
Pax Names: Bunker, Drone, Folgers,
Number of FNGS: 0
FNG Names:
QIC: Bunker Boy
The BackBlast:
3 Pax got out in the cold this morning for a great workout.
Warmup:
- 20 side straddle hops (in cadence)
- 10 imperial walkers (in cadence)
- 30 second arm circle forwards
- 30 second arm circle backwards
- 15 weed pickers (in cadence)
- Snake run on the road around the field
Tabita: 45 seconds on, 15 seconds off. Start lined up at the first light post
Round 1
- Arm curls (w/ coupon)
- Overhead press (w/ coupon)
- Merkins
- Right arm row (w/ coupon)
- Left arm row (w/ coupon)
- Tri cep extensions (w/ coupon)
-Riffle carry coupon from first light post to second-
Round 2
- Squats (w/ coupon)
- Jumping lunges
- Side squats (w/ coupon)
- Star Jumps
- Reverse lunges (w/ coupon)
- Burpees
-Riffle carry coupon from second light post to first-
Round 3
- Repeat Round 1
-Riffle carry coupon from first light post to second-
Round 4
- Repeat Round 2
-Riffle carry coupon from second light post to first-
Final Burn: Dora
Alternating running from first light post to second and back with planks.
Push yourself for the final five minutes.
3 Pax got out in the cold this morning for a great workout.
Warmup:
- 20 side straddle hops (in cadence)
- 10 imperial walkers (in cadence)
- 30 second arm circle forwards
- 30 second arm circle backwards
- 15 weed pickers (in cadence)
- Snake run on the road around the field
Tabita: 45 seconds on, 15 seconds off. Start lined up at the first light post
Round 1
- Arm curls (w/ coupon)
- Overhead press (w/ coupon)
- Merkins
- Right arm row (w/ coupon)
- Left arm row (w/ coupon)
- Tri cep extensions (w/ coupon)
-Riffle carry coupon from first light post to second-
Round 2
- Squats (w/ coupon)
- Jumping lunges
- Side squats (w/ coupon)
- Star Jumps
- Reverse lunges (w/ coupon)
- Burpees
-Riffle carry coupon from second light post to first-
Round 3
- Repeat Round 1
-Riffle carry coupon from first light post to second-
Round 4
- Repeat Round 2
-Riffle carry coupon from second light post to first-
Final Burn: Dora
Alternating running from first light post to second and back with planks.
Push yourself for the final five minutes.