Backblast: 11.02.17: 3 Ring Circus Caught Fire!! @Mutt

What a heat wave this morning! A brisk 60 degrees with rings of FIRE to boot… Just what was needed to MELT away the PAX’s Halloween binge.

 

17 strong posted: Newman, Saban, Curly, Moonlight, Glenn Ross, Buschhhh, Di Giorno, Bumble Bee, Mad Cow, Ghepetto, Catina, Spreadsheet, Spinal Tap, Tiger, Tourinne, BackDraft, YHC-Happy Fingers.

5:30 Sharp…. Reversing the Clock….Clockwise Full PLUS Lap around School to meet up back at Rear Parking Lot.

WARM-A-RAMA:

Storm Trooper Squats X 20; Grass Grabbers X10; Down Dog Calf  Rock; Recover-Cross over arm stretch (Resistance-Non passive).

Thang 1: Partner up for 50 yard sprints (there and Back) and Merks, Burps and Climbers (AMRAP) until Partner returns.

P1-Runs P2-Merkins; Tag; P1-Runs;P2-Burps;Tag; P1-Runs, P2-MTN. Climbers…..Recover, 20 count, Rinse and Repeat

Thang 2: 3 Ring Circus on FIRE

Ring 1 (getting warm):  All PAX Hold Air Chair Pose Arms up to ears; While 1 PAX Does exercise of Choice to count of 10…Ring Complete when All PAX have done their exercise…….BURN THIGHS BURN

Ring 2: (Getting Warmer!): All Pax on their backs for 6″ Leg Holds; One Pax Jumps rope 30 count unless they mess up then start over, PAX recover with “Down” between each passing of the Rope. Ring Complete when ALL PAX have jumped Rope…..HOLY SHNIKEES!!

Intermission: 1 Lap Around the House (School); Back to Circle up for last BLAST.

Ring 3: (Muy Caliente!!): All PAX HIGH KNEES step it in place at medium pace non-stop; Clockwise…Q has 1st PAX Call Exercise for ALL PAX to do to 5 count, Back up to HIGH KNEES….Ring is complete when Q Calls Last exercise…

Recover: Cool Down-

Plank, hold, Side Plank Right Arm up, Hold 10 count,  Back to Full plank, Side Plank Left Arm up, Hold 10 count; Move to Downward Dog, Both Heels down, Hold a few counts; Walk Feet to Hands, Slowly raise up from waist, one vertebra at a time.

Ring 4: Back to Flag for COR,NOR, Six, Intentions and Final Blessing.

Blessings and Prayers continued for Heitman Family, Kaufman Family and The PAX to Live it up every day.

 

HF Burnt Out