AO: City Limits
When: 03/06/2023
PAX:
Number of Pax: 9
Pax Names: Alliance, Bergundy, Cadaver, Duck Snort, Gold, McFeely, Sheriff, Snork, TotalRecall,
Number of FNGS: 0
FNG Names:
QIC: Bergundy
The BackBlast:
Warmup
Stretches, Daisy pickers, washing machine, Abe Vigodas and motivators from five.
We exercised to a replacements influenced soundtrack on Pandora.
Thang 1
Moseyed to Terrace where we did traditional Tabata sets of 20 seconds on followed by ten seconds off for eight sets or four minutes total.
Wall sits
One arm plank
Balls to wall handstands
Mosey to Alliance’s block stash
Thang 2
More traditional Tabata
Squat Thrusters w block
Curls w blocks to max for 20 seconds & try to match in subsequent sets
Mosey to field
Thang 3
Sprint one hundred yards for time
Sprint one hundred yards trying to match previous time
Mosey to blocks
Thang 4
Push-ups with one hand on block switching between hands each push-up. We did 5 total 20 second sets before jogging back to lot.
COT: I asked the group to tell me why they thought I incorporated sprints and upside down work in the beat down. The point being we can all learn from one another. We all have various levels of knowledge and expertise. We all just need to be endlessly curious and willing to be awestruck each and every day as we go about our business. That keeps you young and in a positive state of mind which will positively affect every part of your life!