AO: The Main Event
When: 06/15/2021
PAX:
Number of Pax: 11
Pax Names: BROTHER BLUTO, Grace, Mayhem, Slick Back, Sloan, Smails, Terps, Undercover Brother,
Number of FNGS: 2
FNG Names: My Boy Blue, Jackie Chiles
QIC: Smails
The BackBlast:
WARMUP: Quick run around AO.
THANG: Tabata
We did 3 complete sets of the following 12 exercises over 36 minutes.
- Burpees (40 seconds of work, followed by 15 seconds of rest)
- Mountain climbers (40 seconds of work, followed by 15 seconds of rest)
- Shoulder Taps (40 seconds of work, followed by 30 seconds of rest)
- Lunges (40 seconds of work, followed by 15 seconds of rest)
- Squats (40 seconds of work, followed by 15 seconds of rest)
- Donkey kicks (40 seconds of work, followed by 30 seconds of rest)
- Imperial marchers (40 seconds of work, followed by 15 seconds of rest)
- Merkins (40 seconds of work, followed by 15 seconds of rest)
- Supermans (40 seconds of work, followed by 30 seconds of rest)
- crunches (40 seconds of work, followed by 15 seconds of rest)
- Leg raises (40 seconds of work, followed by 15 seconds of rest)
- Flutter kicks (40 seconds of work, followed by 30 seconds of rest)
COT: quick health tips
- SUN: Not all sunblocks help prevent skin cancer (even though they prevent sunburn); only those that have zinc oxide and/or titanium dioxide (which precludes all spray sunblocks) help prevent skin cancer. Check out the FDA-based chart in this article: https://www.ewg.org/sunscreen/report/the-trouble-with-sunscreen-chemicals/
- COLON: I am 45 now and getting my first colonoscopy next month; make sure you get yours when appropriate; do it for your family.