AO: The Tundra

When: 08/31/2022

PAX:

Number of Pax: 8

Pax Names: Bronco, Debs, Lead Pipe, Rossy, Stateville, Styrofoam, Yadi,

Number of FNGS: 0

FNG Names: PreK (not an FNG. visiting down range)

QIC: Bronco


The BackBlast:

It was great have 8 for a morning at The Tundra. YHC was glad to have PreK in for a quick visit today. And of course always good to see our friends on Yoga Island. While I intended to make the workout Iron Pax friendly. I failed. Too much shoulder work!

WARM

Alarm Clocks – many

Up-Downs – many

Abe Vigodas – 10 IC

Fellowship Run around Yoga Island

WMDs – 5 reps x 2 rounds

THANG 1: 25s

25 Curls + Farmer’s Carry out and back

25 Squats + Rifle Carry out and back

25 Overhead Press + Cradle Carry out and back

25 Mountain Climbers + Walking Lunges out and back

THANG 2: Bear Crawl Snake

PAX line up head to feet in plank position. The PAX at the back of the line, bear crawls to front of the line, weaving in and out of planking PAX and yells when at front. Next PAX does the same thing until all PAX have completed.

THANG 3: When Animals Attack 

Game of tag using bear crawl and crab walk

THANG 4: Three Amigos   

3 Pax assume air chair position, but back-to-back-to-back, leaning on each other. Hold position as with wall sits, drop lower and hold. Moved back and forth with some success. This did not work so well, but it was funny to everyone try!

THANG 5: 25s

25 Curls, 25 Squats, 25 Overhead Press, 25 Mountain Climbers then:

Farmer’s Carry out and back

Rifle Carry out and back

Cradle Carry out and back

Walking Lunges out and back

MARY:

Hundreds          

On your 6. Legs straight and off the ground. Head and shoulders off ground. Arms straight and down by your side with palms facing ground. Do quick 6 inch pulses with arms/hands till 100.

Travoltas           

In the normal right/left arm up plank position, raised arm is lowered and reaches as far as possible underneath and behind your body, and then back up. Think Stayin’ Alive in the side plank position. Extra credit for actually using a pointed finger.

Merkin Jax – 1:4 ratio. Exercises are Merkins and plank Jacks. Routine: 1 Merkin. 4 plank Jacks. 2 Merkins. 8 plank jacks. Went up to 3/15 and stopped at time.

ANNOUNCEMENTS: Dinner tonight Fat Duck – starts 7:30, Iron Pax on Wednesday next week, Sign up for Frank Llloyd Wright 5K or 10K under F3 Parks and Wreck.

COT: Routines can help us lighten lift for lots of things in life – and it saves energy. Today I chose a workout of exercises I have mostly never done / Q’d. Use your routines to preserve energy to try need things or take on challenges that routines don’t help.

 

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