Backblast – The Silo – 11/19/18 – SnowDay Q

PAX: Alexa, Big Bird, Catfish, Dunphy, Gypsy, and SnowDay (Q)

Weather: Low 40’s, 90% Humidity. The rain showed up for a quick 2 minutes while I scouted a running path. It then left as the PAX rolled in.

COP: Side Stradle Hops, Abe Vigodas, Kendra Newmans, and Downward Dog (Calf Stretch)

Thang 1: Five minute run followed by a Tabata-style workout. 45 seconds of work with 15 seconds of rest for three sets of each of the following moves. Coupons were optional on some of them.

  1. Merkins
  2. Squats (w/w.o. coupons)
  3. Mountain Climbers

Thang 2: Five minute run followed by the same format as mentioned above.

  1. Upright Rows (w/ coupon)
  2. Lunges (w/w.o. coupon)
  3. Big Boy Sit Ups

Thang 3: Continuing the same routine but had to go down to 2 sets of each due to time constraints…

  1. Shoulder Press (w/ coupon)
  2. Step Ups (w/ coupon)
  3. Flutter Kicks

Topped it off with a fast-paced run of around 2 minutes prior to circling up.

Announcements: Dunphy is working on a burpee challenge to raise awareness for the high suicide rate among veterans. Alexa reminded us about the Thanksgiving Day Burpee Football event at the County (Posh vs. County).

COT: Please keep Double Down in your thoughts and prayers. We gave thanks to the sky Q and asked that he look over all of us.

Side note: I used an app for the Tabata portion of the Weinke call “Interval Timer”. It was a free download and is fairly simple to use and worked perfectly for what I had planned today. And, big shout out to the “cheap” Pandora for keeping the commercials to an minimum this morning.


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