Lifting, Stretching, and Cardio

AO: The Main Event

When: 08/12/2022

PAX:

Number of Pax: 14

Pax Names: A-Aron, BROTHER BLUTO, Cliff Clavin, Denari, Grace, Mancow, Mayhem, Old Man Bleu, Pong, Smails, Stateville, Terps, Undercover Brother,

Number of FNGS: 0

FNG Names:

QIC: Sloan


The BackBlast:

Warm Up Yoga and stretching:

Push up position into downward dog:

L leg up swing forward to runners stretch. 3 pushups in between repeat Rside. Back to push up position downward dog L leg up swing forward to crescent pose, 3 pushups in between repeat R side. Repeat into runners pose L arm down opposite arm to sky, repeat R arm down opposite arm to sky.

Lay on back, knee pulls then reverse crunch (ab leg and torso pull into chest)

Move to Hill

 

1 Hand release merkins to failure then roll over and do coupon presses

2 Kettle bell swings drop weight and do glute thrusters on back

3 Incline push ups, then roll over and do coupon presses

4 Sumo Squats Drop weight and do 10 jump squats

5 Decline push ups, then roll over and do coupon presses

6 Split squats L Split squats R x20/side Drop weights and do 10 bonnie blairs

7 Pike Press, stand up and do Overhead press

8  Bear crawl up, partner both coupon up hill, return to bottom and switch

9 Crab walk up, partner coupon up hill, return to bottom and switch

Move to field

2 guys sprint to other end next guys go in 10 seconds, at other end plank until last man in and repeat to other side.

COT: Prayer of Agur

Proverb 30:8 

Give me neither poverty nor riches;

Feed me with the food that is my portion,

9So that I will not be full and deny You and say, “Who is the Lord?”

Or that I will not be poor and steal,

And so profane the name of my God.

When life is hard I am needy, when life is easy I am arrogant, I want to be in the middle, humble, and acknowledging my need for others and serving others as well. I cannot live this life alone!

Leave a Reply

Your email address will not be published. Required fields are marked *


Scroll to Top