The BackBlast:

Rookie’s VQ provided 6 pax a full-body workout to exhaustion. On one’s back there was a chance to look at the stars on a crisp, or at least cooler, fall day.

Co-Q: Rookie and Sandworm

Pax (Rookie, Sandworm, Lucy, Billy Goat, Downward Dog, Drone)

Title: Full-Bodied Exhaustion with an Ab Prequel

Outline

• 5 minute warm up with ab test
• 20 minutes of abs- Sandworm
• 20 minutes full body work – Rookie

Warm Up with an Ab Test

2 min 30 sec “core test” from SetForSet blog post
https://www.setforset.com/blogs/news/30-best-core-exercises

The Thang

Sandworm

• big boy sit ups – 2 minute 20/10 tabata
• scattershot abs – 6 min 20/10 tabata ( 2 rounds of: bird dog crunch left, bird dog crunch right, modified luge, LBC, imperial walker & heals to heaven)
• little baby crunches – 2 minute 20/10 tabata

Rookie

Cardio (1 minute on and 15 seconds of rest)

• Jumping Jacks
• Plank Jacks
• Mountain Climbers
• Smurf Jacks

Upper Body (1 minute on and 15 seconds of rest)

• Merkins
• Dips
• Decline Curb Merkins
• Burpees

Abs (1 minute on and 15 seconds of rest)

• V-Ups
• LBC
• Imperial Walker
• ABC’s

Legs (1 minute on and 15 seconds of rest)

• Squats
• Ballerina Squats
• Step Ups
• Calf Raises

COT

Announcements:

• Bring a jump rope for iron pax on Thursday
• Huffy at the Pound tomorrow
• Third Thursday this week at Creature Comforts

Prayer

Pledge