AO: The Main Event

When: 03/04/2021

PAX:

Number of Pax: 9

Pax Names: Barbara, Beaker, BROTHER BLUTO, Denari, Grace, Hungry Caterpillar, My Buddy, Slick Back, Terps,

Number of FNGS: 0

FNG Names:

QIC: @Sloan


The BackBlast:

10 soldiers showed up in the gloom of 0-500-30.

Yoga WarmUp

Upward Dog to downward dog, peddle the feet and stretch calf, swing right leg up behind then forward into crescent pose, repeat on left side. Upward dog to downward dog, swing R leg up behind  then forward into warrior 1, repeat on left side. Upward dog to downward dog, swing R leg up behind then forward into  reverse warrior, repeat on left side. Upward dog to downward dog, swing R leg up behind then forward into warrior 2, repeat on left side.  Arm circles 10x forward, 10x backward in cadence. On your own, across body tricep stretch L then right, tricep stretch overhead L then right.

Moved to Tennis Courts and performed 2 Min sets with 30 second break in between

Hand release push ups AMRAP on your own. Sit ups with feet in block on ground.  Stand up jab-cross left leg forward 1 minute and repeat on other side with right leg forward.

Moved to Playground

AMRAP Leg Tuck Raise, 50 crunches on your own, and 2 minutes of hook upper cut with left leg forward 1 minute and repeat on other side with right leg forward.

2 Min sets with 30 second break in between

Coupon swing up above head AMRAP then try standing power throw with 10lb med ball (thank you @Brother Bluto for providing). Lay on ground in plank thread the needle left arm down with right arm up then thread right arm under left side while keeping left hip raised in side plank, back to side plank with right arm up. Return to both arms down plank and move to right side. Stand up jab-cross-hook-uppercut with left leg forward 1 minute and repeat on other side with right leg forward.

Super Sets

AMRAP or 10 coupon press from sit up position (hands should be moving inclined from chest to above head). Turn over and AMRAP decline push ups (feet on block body declined so hands moving in same direction from chest to above head.  Sit on block legs extended in X and together then return to X working lower abs and oblique, 30 reps.  Stand up, fighting position left leg forward, double upper cut-sprawl (upper cut left then right, step left foot back, drop and do a burpee, return to fighting position left leg forward.  5 reps then repeat on right side with right leg forward.

AMRAP or 10 coupon press laying on ground hips thrusted up in a decline press position (hands move from chest up above waist). Turn over and AMRAP incline push ups hand on block, feet on ground (hands move same direction from chest up above waist). Sit on block legs extended, in and outs for 30 reps. Stand up, fighting position left leg forward elbow-over the top sprawl (swing left elbow like hook with elbow, then take right elbow over the top and drop, step left foot back, drop and do a burpee, return to fighting position left leg forward.  5 reps then repeat on right side with right leg forward.

 

Finished with COT and Power of Tiny Gains, 1% improvement daily compounds!

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