Date: Saturday June 15, 2019
Time: 07:00
Location:
QIC: mikehoyne
Pax:
Preblast:
1
BackBlast:
6/15 maryLou
14 pax (most in any BD I’ve been to – an honor to Q) went through an intense workout…elements of yoga, core, teamwork, plyometrics, and lots of burpees. Welcome to 4 FNG’s!!
Warm-a-rama
15. Forward Arm Circles
15. OH Clap, front clap, swimmers to 8 (4ct)
20 Side Straddle Hop – cadence
20 Imperial Walkers – cadence
20 Butt Kickers OYO
10 BOYO
Mosey – aquaTower park
Thang #1 – Core
Hang10 (10 sec plank, 10 sec chatta x 3),
1 min chair DEEP
Walking Plank x 6 (3 up 4 count, 3 back 4 count)
Bow x 7 sec, Boat x 7 sec, 6 times
10 BOYO
Mosey – AquaTower park
Thang #2
2 x 3 lap Run a lap – partner pull ups, side straddle hop, squats
10 BOYO
Thang #3 – PLYO
10x towel hopping every 1-2-3-1
10x towel hopping HIGH UP every other 1_3_1_3
10x jump knee tuck 1_3_1_3
Mosey – back to bean
-ml